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NO CLASSES MAY 25th AND 26th for Parking Lot Repaving.

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

20-30s Banded Ankle Distractions each.

Strength

1: Wide Stance Box Squat (8 x 3 @60% every 60s)

– Use a 13-15″ Box. If you did not perform 3RM from 5/7 use 50-55% of your Back Squat Max.

Metcon

Nor’easter (AMRAP – Rounds and Reps)

AMRAP 15:

5 Power Snatches (115, 75)

10 T2B

15 Wallballs (20, 14)

Rx+:(135, 95)

L3: (95, 65)

L2: (75, 55) (Knee Lifts) (14, 10)

L1: (65, 45) (Knee Lifts) (10, 8)

Scaling Options:

– Sub Touch n Go Deadlifts with a light to moderate weight

Accessory Work

1: Glute-Ham Raises (4 x 5-10. Rest 60s.)

2: Reverse Crunch + Deadbug (3 x 10. Rest 60s.)

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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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