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Monday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Sets

:60 Doorway Stretch

:60 Downward Dog

:60 Cat/Cow Stretch

Warm-up

Warm-up (No Measure)

5-10 reps of each

1) Elbow-to-Instep

2) Sampson Stretch

3) Scorpion Stretch

4) Scap Pull-ups

5) Ring Row

6) Light DB Overhead Carry

Prep

Warm-up (No Measure)

Metcon Movement Review

– Overhead Lunge

– Chest-To-Bar Pull-ups

– Burpees Over The Bar

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Accessory Work

Weighted Sit-ups (AMRAP 5 @ 25/15#)

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