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Sunday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-up:

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

Metcon

Metcon (No Measure)

EMOM 20:

Minute 1: 15m OH KB Carry (53s, 35s)

Minute 2: 12 Ring Rows w. a pause

Minutes 3: 15m Front Rack Carry (53s, 35s)

Minute 4: 12 Squat Thrusts

Minute 5: 15m Backwards Sled drag (heavy)

Cool Down

Metcon (No Measure)

2 Rounds of:

5 Minute Row

5 Minute Bike

at Zone 1 Pace (60%)

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