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Sunday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

• Walk 100m, jog 100m, 20 leg swings front to back, 20 side to side, :30 calf stretch

(each leg)

• Lunge with a torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and

sidestep jumping jack.

• Then, toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot,

walk on inside of foot and 50-yard hash marks.

• The final drills feature short runs of 20, 40 and 60 meters at about 80 percent of

increasing effort, alternating each distance with a partner

Metcon

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
L2: 1-Mile Run, 1K Row, 1-Mile Run

L1: 800m Run, 800m Row, 800m Run

Accessory Work

Metcon (No Measure)

Accumulate

100 Russian Twists

100 Bicycle Crunches

50 Strict Sit-ups (No Arm Assistance)

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