Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Rounds

:30 Sec. Pigeon Stretch (Both Legs)

:30 Sec. Hip Flexor Stretch (Both Legs)

:30 Sec. Ankle & Calf Stretch (Both Legs)

Warm-up

Warm-up (No Measure)

Walk 100m

Jog 100m

20 Leg swings front to back

20 Leg swings side to side

:30 calf stretch each leg

Metcon

Metcon (Time)

Rainbow Sorbet

For Time with a partner

80-60-40

Kettlebell Swings (70/53#)

Toes-To-Bar

*Run 800m After Each Round of T2B Sets and at the end

**Both partners run, but break up KB swings and T2B

L2: 53/35#, 50-40-30 reps T2B

L1: 35/25#, 20-20-20 reps T2B

Accessory Work

Metcon (No Measure)

4 Rounds

:20 Sec. Alternating Feet V-Ups

:10 Sec. Rest

:20 Sec. Russian Twist

:10 Sec. Rest

*Try using a Med Ball on the Russian Twist