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Sunday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-up Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

X-Band Walks x 10 steps each direction + banded Good Morning x 2 rounds without stopping

Strength

Power Snatch + Overhead Squat (5 x 2 + 2. Rest 90s.)

*Work up to a moderate weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 w. a partner:

Run 400 Meters

40 Walking Lunges (BW)

20 Power Snatch (95, 65)

*One person works. Split as desired.

L3: (75, 55)

L2: (65, 35)

L1: (95, 65 Deadlifts)

Accessory Work

1a: Reverse Lunge + RDL (With DB: 3 x 6. Rest 45s.)

1b: Side Plank External Rotation (3 x 8-10 ea. Rest 45s.)

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