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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

Strength

Power Snatch (Part of EMOM16: 8 x 3)

– Touch n go if possible

– 70% for the first 4 sets

– 75% for the last 4 sets

Pull-ups (Part of EMOM16: 8 x 3 Strict)

Ring Rows (Part of EMOM16: 8 x 8 with a pause)

Metcon

Metcon (Time)

3 Rounds of Barbell Complex of:

8 Deadlifts (95, 65)

8 Hang Power Cleans

8 Thrusters

8 Back Squats

8 Goodmornings

8 Bent-over Rows

Rest 2:00

L3: (75, 55)

L2: (65, 35)

L1: (55, 25)

Metcon (Time)

Beginner Metcon:

4 Rounds of:

10 Deadlifts

10 Goblet Squats

10 Reverse Lunges in place

10 Ring Rows

Rest 90s-2:00

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