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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 of:

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

Front Squat (EMOM 6: 3 @ 75-80%)

– No pause this week

Barbell RDL (EMOM 3: 5 @ same weight as Front Squat)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 in teams of 2:

Max 30m Trips of Farmer Carries (70, 53)

*One person works at a time.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 in teams of 2:

10:00-15:00

Max Rounds of:

20 Goblet Squats (70, 53)

20 Russian KBS (70, 53)

20 Hollow Rocks

*One person works at a time.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 in teams of 2:

Max Reps

10 Front Rack Reverse Lunges (total) (115, 75)

10 Burpees

*One person works at a time.

Cool Down

Warm-up (No Measure)

7-10 Minutes of Light Recovery Work in the form of:

Bike, Row, light foam rolling, light sledpulling.

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