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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 20s each

Foam Roll IT Bands x 20s each

Foam Roll Lats x 20s each

Warm-up

Warm-up (No Measure)

2 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

1: Box Squat (Moderate Stance: 8 x 2 @65%, every 60s.)

– 12-13″ Box

– These are intended to be done below parallel.

1: Box Squat (Moderate Stance: 8 x 2 @65%, every 60s.)

– 12-13″ Box

– These are intended to be done below parallel.

2: Sumo Deadlift (4 x 3 @65%, every 60s.)

– Reset on each rep.

3: Squat Clean (Build to Metcon weight in 3-4 sets. Rest 60s.)

Metcon

Icebreaker (AMRAP – Rounds and Reps)

AMRAP 7:

4 Squat Cleans (185, 125)

40 Double Unders

Rx+:(225, 155)

L3: (135, 95)

L2: (115, 80) (40 Double Under Attempts)
Compare to 5/10/2018

Metcon (Time)

L1 Metcon:

For time:

10-8-6-4-2

Goblet Squats

Squat Thrusts

*30 Single Unders after each set

7:00 Cap

Accessory Work

Banded Leg Curls (Accumulate 150-200)

KB Side Bend (Accumulate 100 Total (50 each))

(Banded side bends if possible)

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