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Saturday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Sets

:30 Half Stretch

:30 Pigeon Stretch (Each Leg)

:30 Calf Raises

Warm-up

Warm-up (No Measure)

Plyometric Warm-up

:30 of each movement

1) Leg swings (each leg)

2) Mountain Climbers

3) Skips in place

4) Toe Touch + Jump

Prep

Warm-up (No Measure)

Metcon Movement Review

– Box Jump Over

– Box Step-up

– Pistol

Metcon

Metcon (Time)

“Guardians Of The Galaxy”

For Time With A Partner

Run 400m (Together)

20 Synchro Box Jump Over (24/20″)

Run 400m

40 Synchro Box Step-up

Run 400m

80 Pistols*

Run 400m

40 Synchro Box Step-up

Run 400m

20 Synchro Box Jump Over

*For Pistols, one partner works while the other rests. Split reps as desired.

L2: 20/14″, 60 Pistols

L1: Run 200m, 20-30-40-30-20 Reps, Reverse Lunges For Pistols

Accessory Work

Metcon (No Measure)

21-15-9

Barbell Curl

Barbell Tricep Extension

Banded Curl

Banded Tricp Pulldown

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