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Sunday

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

Metcon

Metcon (Weight)

5 Rounds of:

50m Heavy Sledpush or Sledpull

50m Heavy Odd Object Carry (DBall, Stone, Heavy KB, Keg)

Rest 2:00 after each set.

Metcon (Weight)

Alternate Option

5 Rounds of:

30m Front Rack Carry (53, 35)

Right into

30m Overhead Double KB Carry (53, 35)

Right into

60m Farmer Carry (53, 35)

*Goal is to not put the KBs down the entire time

Rest 2:00

Accessory Work

1a: DB Split Squats (3 x 8-10 ea. Rest 30s.)

1b: DB Hammer Curls (3 x 10. Rest 30s.)

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