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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)

3 Rounds of:

5 Front Squats (empty bar)

10 Walking Lunges

15 Banded Goodmornings

Mobility

Warm-up (No Measure)

Tissue Work:

Spend 20s on each trigger point moving 1-2 inches at a time

– Quads

– IT Bands

– Adductors

– Calves

Strength

1a: Front Squat Box Squat (4 x 5. Rest 30s.)

– Add weight each set

1b: 1-Arm KB Row (3 x 8 ea. Rest 30s.)

1c: Single Arm Farmer Carry (3 x 30m. Rest 30s.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

12 Russian KBS (70, 53)

50 Meter Sled Sprint (empty sled)

9 Burpees

L3: (53, 35)

L2: (45, 25)

L1: (35, 25) (6 Burpees)

*Alternate Scaling

*Sled sprint = 150m Row or 20s Bike

Cool Down

Warm-up (No Measure)

10-20 Minutes of Zone 1 Cyclical Work

– Bike, Row, Jog

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