Mountain Strength CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds

:30 Sec. Leg Swings (Both Legs)

:30 Sec. Squat Therapy

:30 Foam Roll IT Bands (Both Legs)


Warm-up (No Measure)

Athletes partner up and have 1 light medicine ball

• First, complete passes back and forth on a 100m jog

• Return and complete 20 chest pass, and then 20 rolling passes

• Finally, one last 100m run, passing the ball back and forth

:20/:20 Drill

1) Chest pass against wall

2) Bounce pass against wall

3) Side toss against wall

4) Sit-up toss against wall

5) Wall squats to the ball (slow down and slow up)


Dark Chocolate (Time)

For Time With A Partner

200 Wallballs (20/14#)

*Every 3 minutes, including the start, run 200m

L2: (14/10#)

L1: 15 WB’s (10/6#), run 100m

Accessory Work

Metcon (No Measure)

With a partner accumulate:

– 100 Windshiled Wipers

– 100 Hanging Knee Raises with Medicine Ball