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Saturday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner up, partners alternate movements. While 1 partner jumps rope, the other performers a movement with the KB

• :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

• KB movements: alternating single leg DL, deadlift, single arm swing, high pull, Turkish get up

Metcon

Fun Dip (AMRAP – Rounds and Reps)

AMRAP 20 with a partner

Run 400m (Together)

20 Burpee Box Overs 30/24″ (can use hands to get up and over box)

40 KettleBell Swings (53/35#)

*One works one rests burpees and KB as needed

L2: 24/20″, 44/26#

L1: Burpees, 35/18#

Accessory Work

DB Hammer Curls (3 x 20 (10 each arm))

DB Skull Crusher (3 x 20)

DB Side Bend (3 x 20 each side)

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