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Saturday

Announcements

Spring Endurance Training will begin May 2nd 6am – June 6th
Members link: http://mtnstr.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZmGuOxtIQlcry010mRNQmNLup

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

“Musical Medballs”

Mobility

Warm-up (No Measure)

Lax Ball x 60s each

– Pec insertion point

– Scapular

Prep

Warm-up (No Measure)

Set-up and perform:

12 Wallballs

12 SDHP (metcon weight)

12 Alt. Step-ups

12 Push Press (same weight as SDHP)

12 Calorie Row

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
L2: (65, 35) (14, 10) (20, 15)

L1: (45, 25) (10, 8) (20, 15 Step-ups)

Cool Down

Warm-up (No Measure)

10-20 Minutes of Zone 1 Cyclical Work

– Bike, Row, Jog

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