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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog, then running warm-up:

– 20 leg swings front to back

– 20 leg swings side to side

– 20 foot circles each foot

– :30 calf stretch each side

– High knee Karaoke

– Over hurdle Drill

– High knee tuck and pull

– Pull ankle to chest

– OH lunge

– Lunge Plus twist

– Soldier kicks

– High knees

– Butt Kicks

– Straight leg shuffle

– Side shuffle

Strength

Sumo Deadlift (Build to a heavy set of 3)

Metcon

Milk Dud (Time)

Run 400m

5 Deadlift

Run 400m

4 Deadlift

Run 400m

3 Deadlift

Run 400m

2 Deadlift

Run 400m

1 Deadlift

L1: Run 200m each interval

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