Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

• In between each jump rope movement perform 10 lunges, :30 seconds of each:

– single under

– single under side to side

– single under run in place

– single under jump front to back

– single under skier jumps

• Double under race down to 1

Prep

Warm-up (No Measure)

Alternate movements with a partner:

– 10 box step ups/10 single leg KB deadlifts

– 10 air squats/10 single arm Kb swings partial ROM

– 10 box jump down and land/10 KB swings + 5 goblet squats

– 10 elbow to instep stretch/10 burpees no push-up

Metcon

Swedish Fish (Time)

For time with a partner

42-30-18

KB Swings 70/50#

KB Goblet Squats 70/50#

Box Jumps 24/20″

Then

50 Burpee Box Jumps 30/24

Resting partner holds KB Overhead

L2: 53/35#, 20/16″, 24/20″

L1: 26/18#, 16/12″, 24/20″