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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner General Warm-up:

• P1 performs step ups/P2 performs 20 leg swings each side then switch with P1

• Repeat 2 more times

• P1 Holds a push-up plank/ P2 performs 5-10-15m shuttle then switch’s with P1

• Repeat the process for a side plank on each side

Metcon

Starburst (Time)

5 Rounds

21/16 Calorie Row

15 Burpees

9 DB Box Step Overs 50/35# 24/20″

Time CAP: 20min

L2: 15/10 Calorie Row, 12 Burpees, 35/20#

L1: 15/10 Calorie Row, 10 Burpees, 20/15# @20/16:

After Bash!

Banded Pulldowns (3 x 30)

DB Press (3 x 20 Alternating (Unbroken!))

Neutral Grip

T-Raises (3 x 10)

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