Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 7 with a partner and a light KB:

– 10 KB goblet squat

– 10 Single leg KB deadlifts

– 10 KB high pull

– 10 KB figure 8

– 10 KB strict press (2 hands)

*All movements performed synchronized

Metcon

Mace Windu (Time)

For Time with a Partner:

100 Ring Push-ups

100 Single-arm KB Swings 53/35#

100 Burpee to a target

100 Single-arm KB Swings 53/35#

100 Ring Push-ups

*Share reps with partner

L2: 80 Push-ups

L1: 80 Push-ups from knees, 80 Single-arm KB Swings, 80 Squat Thrusts

Accessory Work

Metcon (No Measure)

5 Rounds:

20 Hollow Rocks

15m Single Arm Overhead Walk (Right)

10 V-ups

15m Single Arm Overhead Walk (Left)

Cool Down

Warm-up (No Measure)

3 Rounds:

:30 Sec. Chest opening stretch

:30 Sec. Tricep Roll (with bar or lacrosse ball)

:30 Sec. Lower & Upper Back Foam Roll