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Thursday

Announcements

Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Foam Roll Adductors x 30s each

Warm-up

Warm-up (No Measure)

3 Rounds BP Lower Complex #1:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add light weight.

Strength

Banded Sumo Deadlift (10 x 2 @60%, every 60s.)

– Reset on each rep.

Metcon

Timebomb (AMRAP – Reps)

In 12:00

50 Wallballs (20, 14)

40 Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs

Rx+: (315, 205)

L3: (225, 155)

L2: (14, 10) (165, 115)

L1: (10, 8) (135, 95)

For 11/7/2016 Only:

Rx weight for Deadlift is 255/165

Rx+ weight for Deadlift is 275/185

Accessory Work

Metcon (Distance)

AMRAP 4:

Single Arm Farmer Carry
*Go without putting weight done for entire 2 mins if possible

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