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Sunday

Announcements

Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-up 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 goodmorning x 2 rounds without stopping

Strength

1: Back Squat (5-5-5+, adding weight each set. Rest 2:00.)

2: Seated Box Jumps (3 x 5. Rest 60s.)

Sit on a box and jump up to a higher box

Metcon (Time)

4 RFT:

20 DB Man Makers (50, 30)

10 DB Front Squats (50, 30)

200 Meter Run

L3: (40, 20)

L2: (35, 15)

L1: (30, 10)

18:00 Cap

Metcon

Finisher

Burpees in 1 minute (AMRAP – Reps)

AMRep in 1 minute

Burpees

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Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

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