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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

10 Birg Dogs with a 3 count glute contraction on each rep (10 total reps)

Strength

1: Back Squat (3 x 3 @85%. Rest 2:00.)

2: Back Squat (3 x 1 @90%. Rest 2:00.)

Metcon

Metcon (No Measure)

EMOM 20:

Minute 1: 30m Front Rack Carry (53s, 35s)

Minute 2: 15 Russian Swings (70, 53)

Minute 3: 5 High Box Jumps (30, 24)

Minute 4: 15 Ball Slams (30, 20)

Rx+:(Band Resisted Swings) (36, 20)

L3: (53, 35) (24, 20)

L2: (45, 30) (20, 16)

L1: (35, 25) (20, 16 Alt. Step-ups)

*Alternate Options

– Ball Slams = Weighted Sit-ups

Accessory Work

Banded Pullthroughs (4 x 25. Rest 60s.)

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