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Thursday

Mountain Strength CrossFit – CrossFit

Mobility

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

Warm-up

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 Squat Cleans on Coach Call

Rest 20s

2 Squat Cleans on Coach Call

Strength

1: Speed Back Squat (With 1 second pause. 5 x 4 @65-70%, every 60s.)

2: Seated Box Jumps (5 Jumps, every 60s x 3 sets.)

Sit on a box and jump up to a higher box

Metcon

Icebreaker (AMRAP – Rounds and Reps)

AMRAP 7:

4 Squat Cleans (185, 125)

40 Double Unders

Rx+:(225, 155)

L3: (135, 95)

L2: (115, 80) (40 Double Under Attempts)

Accessory Work

1a: KB Shrugs (4 x 10 (1 ct at top). Rest 30s.)

1b: KB RDL (Both Legs) (4 x 10. Rest 30s.)

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