Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 each side each stretch:

– Couch Stretch

– Banded Shoulder Stretch

– Pigeon Stretch

Then, Handstand Walk Warm-up:

15m Bear Crawl Forward

– 15m Bear Crawl Reverse

– 15m Pike + Toe Pull

– :45 Kick up attempt

Metcon

Lando (Time)

Partner WOD

4 Rounds For Time

Run 400M (Together)

50 Wall Balls 20/14#

50 Toes To Bar

*Break up the reps as needed, but one person moving at a time*

L2: 40 Wall Balls 14/10#, 30 Toes to Bar

L1: 30 Wall Balls 10/6#, 50 Sit-ups

After Bash!

Metcon (No Measure)

4 Rounds:

:20 Sec. Push-ups

:10 Sec. Rest

:20 Sec. Ring Rows

:10 Sec. Rest