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Saturday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds with same PVC:

•10 partner PVC deadlifts

•10 synchronized sit-ups

•10 synchronized KB swings

•30 high knees

•30 butt kicks

Gymnastics

Metcon (No Measure)

5-8 minutes of Pistol Skill Work

Metcon

Sebastian the Ibis (Time)

2 Rounds with a Partner:

Run 200m (Together)

40 Burpee

Run 200m (Together)

80 KettleBell Swings (70/53#)

Run 200m (Together)

100 Pistols

L2: (53/35#), 60 Pistols per round

L1: (53/35#), 60 Lunges per round

Accessory Work

Metcon (Weight)

For Completion:

400m Farmer Carry

Use Kettlebells or Dumbbells


Sebastian the Ibis ( University of Miami)

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