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Saturday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Sets

10 Elbow to instep

10 Samson stretch

10 Spiderman stretch

3 Wall walk

Warm-up

Warm-up (No Measure)

Athletes partner up in teams of 2 and work through an alternating warm-up. Athletes

grab a KB and a box

Partner 1 / Partner 2

1) 10 lateral step ups on box / KB deadlifts

2) 6 lunge jumps 6 box jumps / mountain climbers

3) 10m back pedal down and back /KB swing

Finish with all athletes taking a 100m jog together

Metcon

Metcon (Time)

“Scruff McBuff”

5 Rounds With A Partner

Run 400m (Together)

30 Kettlebell Swings (70/53#) – Partner Hangs From Pull-up Bar

20 Box Step-ups Holding KB (24/20″) – Partner Hold Handstand

L2: 53/35#

L1: Run 200m (Together), 35/26#, Partner Hold Plank

Metcon (Time)

“Scruff McBuff”

5 Rounds With A Partner

Run 400m (Together)

30 Kettlebell Swings (70/53#) – Partner Hangs From Pull-up Bar

20 Box Step-ups Holding KB (24/20″) – Partner Hold Handstand

L2: 53/35#

L1: Run 200m (Together), 35/26#, Partner Hold Plank

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