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Sunday

Announcements

Spring Endurance Training will begin May 2nd 6am – June 6th
Members link: http://mtnstr.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZmGuOxtIQlcry010mRNQmNLup

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-up:

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 (3 x 5, adding weight each set. Rest 90s.)

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

Sit on a box and jump up to a higher box

Metcon

Metcon (Time)

4 RFT:

100 Meter Farmer Carry (70, 53)

10 DB Front Squats (50, 30)

200 Meter Run

L3: (53, 35) (40, 20)

L2: (45, 30) (35, 15)

L1: (35, 25) (30, 10)

20:00 Cap

Accessory Work

Max Burpees in 60s (AMRAP – Reps)

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Summer Youth/Teens Classes 2022

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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