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Sunday

Mountain Strength CrossFit – CrossFit

Warm-up

Mobility

Warm-up (No Measure)

With a barbell:

2 Power Cleans on Coach Call

Rest 20s

2 Power Clean + Front Squat on Coach Call

Rest 20s

2 Power Cleans on Coach Call

Rest 20s

2 Power Cleans on Coach Call

Warm-up (No Measure)

Worlds Greatest Stretch x 20s each pose then,

X-Band Walks x 10 each

Glute Bridge x 10

X-Band Walks x 10 each

Glute Bridge x 10

Strength

Power Clean ( 6 x 3 @70%, every 90s.)

Metcon

Metcon (AMRAP – Reps)

4 Rounds of:

60s Wallballs

60s Power Cleans (95, 65)

60s Box Jumps w. step down (24, 20)

60s Shuttle Run (50m Intervals)

60s Rest

L3: (75, 55)

L2: (65, 45) (20, 15)

L1: (55, 35) (20, 15 Step-ups)

*Score = total reps

1a: Double Leg Banded Leg Curls (3 x 50. No rest.)

Accessory Work

1b: Russian Twists (3 x 30. No rest.)

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