Announcements

Mindset Seminar with Coach Rache Binette
This eye-opening seminar with Coach Rachel Binette, a Certified Level 3 CrossFit Trainer, introduces modern, actionable mindset work based on neuroscientific research. Beyond goal setting and positivity, this is a program for improving mindset in training and in life.

Saturday, February 9th
10am-12pm
Cost: $39
Mountain Strength CrossFit

https://mtnstr.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=GCB2onbF3ThNHsVMeLsI8klhX

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of 10-12 reps each: Round 1/ Round 2/ Round 3

•Muscle snatch/power snatch/ snatch balance

•MB clean/ MB Thruster/ MB Wall ball

•Sit-up/ V-up/ GHD sit-up

•Ring row/ pull to stand on rope/ rope climb (2-3 reps)

•Walking lunge/split squat/pistol

Metcon

Enter Sandman (AMRAP – Rounds and Reps)

AMRAP 20

Run 400m (Together)

20 Burpee Over Partner (Non-moving partner holds plank)

40 Kettlebell Swings (53/35#) (Non-working partner hangs from pull-up bar)

L2: 44/26#

L1: Run 200m, 12 Burpees, 24 KBS @ 35/18#

After Bash!

Metcon (No Measure)

Alternating Tabata:

4 Rounds:

:20sec. Russian Twist

:10sec. Rest

:20sec. Jumping Split Lunge

:10sec. Rest