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Thursday

Mountain Strength Fitness – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

“Simon Says”

RULE: When Simon Says, perform 5 reps of the movement

EXAMPLES: Up-Downs, Jumping Jacks, Air Squats, Sit-Ups

OR

AMRAP x 5 MINUTES

5 Inch Worm + Push-Up

10 Alt Groiners

10 Slam Ball G2OH

20 Alt Lunges

Workout

Metcon (AMRAP – Reps)

EMOM x 30 MINUTES

MIN 1 – :50 Max Cal Bike

MIN 2 – :50 Max Hand Release Push-Ups

MIN 3 – :50 Max Slam Ball Russian Twists (Athlete Choice)

MIN 4 – :50 Max Slam Balls

MIN 5 – Rest

(Score is Reps)

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