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Sunday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Grab a foam roller and roll 1-2 inches trigger points x 30s each on:

– Thoracic Spine

– Lats

– Quads

– IT Bands

Warm-up

Warm-up (No Measure)

Grab 2 Light DBs with your partner and complete:

5 DB Thrusters (each)

10 Renegade Rows

10 Air Squats

5 Push-ups

10 DB Thrusters

3 DB Man Makers

5 DB Split Squats each

*All work is done by each athlete while the other rests.

Strength

1a: DB Bench Press (4 x 8-10. Rest 60s.)

1b: DB Reverse Lunges (4 x 6 ea. Rest 60s.)

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 w. a partner:

Run 100 Meters

10 DB Thrusters (50, 30)

Rest 60s

AMRAP 8:

Row 100 meters

10 Air Squats

7 Push-ups

Rest 60s

AMRAP 8:

Run 100 Meters

3 DB Man Makers (50, 30)

*One athlete completes a full round at a time.

*Scale DB Loads as needed and Push-ups to Box Push-ups

*Score = total reps

Accessory Work

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

15 Banded Pushdowns

15 Banded Pulldowns

100 Ft. Farmer Carry, Heavy.

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