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Saturday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Rounds

:30 Sec. Quad Stretch (Both Legs)

:30 Sec. Leg Swings (Across Body) (Both Legs)

:30 Sec. Leg Swings (Front & Back) (Both Legs)

:30 Sec. Rack Position Stretch

Warm-up

Warm-up (No Measure)

Athletes partner up and grab dumbbells and a box

• 10 Synchro Toe Touch + Jump

• 10 Synchro Air Squat

• 10 Alternating Box Step-ups

• 10 Single Arm DB Push Press

• 10 Alternating Box Jump and step down

• 10 Thrusters (each)

Metcon

Metcon (Time)

Partner WOD

8 Total Rounds: (4 Each)

Partner A: Run 400m

Partner B: AMRAP:

– 10 Burpee Box Overs (24/20″)

– 10 DB Thrusters (35/20#)

*Each partner will do the run and the AMRAP four times*

L2: 20/16″, 25/15#

L1: Run 200m, 6 Burpee Box Overs (12/8″), 6 DB Thrusters (15/10#)

Accessory Work

Metcon (No Measure)

4 Rounds

:20 Sec. Flutter Kicks

:10 Sec. Rest

:20 Sec. Alternating Single Leg V-ups

:10 Sec. Rest

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