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

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Softball in Glutes x 60s each

Then,

With an empty barbell:

10-8-6-4-2

RDLs

Muscle Clean from below the knee

Front Squat

Front Rack Reverse Lunge (total reps)

Barbell Row

Then,

Worlds Greatest Stretch x 30s each pose

Strength

1: Box Squat (Moderate Stance: 8 x 2 @60%, every 60s.)

– 12-13″ Box

– These are intended to be done below parallel.

2: Sumo Deadlift (4 x 4 @60%, every 60s.)

– Reset on each rep (not touch n go)

Metcon

Metcon (No Measure)

4 Rounds, not for time:

15m Single Arm Farmer Carry each side, AHAP.

30 Banded Pull-Throughs

20 Steps DB Walking Lunges (total)

10 Banded Pallof Press each side, Wide Stance + 1 count hold at the end of each rep.

*Rest 2:00 Between rounds.

Cool Down

Warm-up (No Measure)

5 Minutes of Light Foam Rolling After Class

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