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Monday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Accumulate:

2 minutes of foam rolling upper back and lats

2 minutes of LAX ball rolling on feet

Warm-up

Warm-up (No Measure)

Group 200m jog

3 rounds through:

• Partner 1 performs ring rows, Partner 2 performs 20 butt kickers

• Partner 1 performs calf stretch, Partner 2 performs 20 high knees

• Partner 1 performs shoulder taps, Partner 2 performs 10 leg swings per leg

Metcon

Metcon (Time)

Team “Severin”

For time with a partner

50 Strict Pull-ups

100 Hand Release Push-ups

Run 5K (Carry a 25/15# plate)

*1 athlete working, 1 resting during gymnastic movements, switch as needed

*Athletes run at the same time, but they do not have to run together. Each athlete is only running 2.5K: the total run between both is 5K

L2: Banded Strict Pull-ups, Push-ups, 15/10#

L1: Ring Rows, Push-ups, Run 4K (unloaded)

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