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Saturday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

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

• Single arm ring row/rope climb pull to stand/strict pull-up

• Toe touches on 20″ box each round

• Sit-up/ V-up/ toes to bar

• Bear crawl 15m each round

• Push-up/Kick-ups to wall/ handstand push-ups

Metcon

The Nittany Lion (Time)

For Time with a Partner:

100 Calorie Row

100 Box Jump Overs (24/20″)

100 Calorie Row

L2: 80 of each movement

L1: 60 of each movement, Box Step Overs (20/12″)

After Bash!

Metcon (No Measure)

Alternating Tabata:

:20sec. V-Ups

:10sec. rest

:20sec. Jumping Air Squats

:10sec. rest

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