Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS:

:30 Sec. Squat Therapy

:30 Sec. Roll Calf On LAX Ball (Both Legs)

:30 Sec. Roll Bottom Of Foot On LAX Ball (Both Feet)

Warm-up

Warm-up (No Measure)

Athletes partner up, one single dumbbell, switching after completing the reps of each movement

• 3 rounds throughL

1) 10 DB Deadlift // 10 Med Ball slams

2) 10 DB Swings // 10 Med Ball woodchoppers

3) 10 DB Muscle Cleans // 10 Push-ups with hand on medicine ball (5 each

arm)

4) 10 DB Swings // 10 MB lying chest toss

Metcon

Metcon (Time)

“White Chocolate Raspberry”

For Time

Run 1 Mile

30 Hang DB Squat Cleans (50/35#)

30 Pull-ups

Run 800m

20 Hang DB Squat Cleans (50/35#)

20 Chest To Bar Pull-ups

Run 400m

10 Hang DB Squat Cleans (50/35#)

10 Strict Pull-ups

L2: 35/20#, 20/10/5 Reps for Pull-ups

L1: 800m/600m/400m Run, 20/10#, 30/20/10 Ring Rows

Skill Work

Handstand Walk (10 minutes of skill work)