Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

2 Sets

:30 Calf Stretch (Each Leg)

:30 Couch Stretch (Each Leg)

:30 Lacrosse Ball Roll (Each Foot)

Warm-up

Warm-up (No Measure)

3 Rounds with a partner

1) 10 Lateral Box Step-up and Over (20″)

2) 10 Ground-to-Overhead with plate

3) :30 run in place, holding plate overhead

*Athletes start at different movements and rotate through all three, three

times

Prep

Warm-up (No Measure)

Metcon Movement Review

– Box Jumps

– Toes-To-Bar

– Push-ups

– Air Squats

Metcon

Metcon (Time)

“Chaos”

For Time With A Partner

40 Box Jumps (24/20″)

100 Toes-To-Bar

40 Box Jumps (24/20″)

150 Push-ups

40 Box Jumps (24/20″)

200 Air Squats

40 Box Jumps (24/20″)

Run 800m (Together)

L2: 30 Box Jumps, 60 Toes-To-Bar, 100 Push-ups

L1: 40 Step-ups (20/14″), 80 Sit-ups, 80 Push-ups, 80 Air Squats, Run 400m

Accessory Work

Metcon (No Measure)

Accumulate With A Partner

100 Strict Pull-ups