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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic warm-up including:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Strength

Front Squat Box Squat (EMOM 6: 3 Front Box Squats @ 65%)

Metcon

Accessory Work

Metcon (Time)

5 RFT:

12 KBS (53, 35)

12 Burpees

Rx+:(15 Reps per movement)

L3: (45, 30)

L2: (35, 25)

L1: (8 Reps per movement) (35, 25 Russian Swings)

8:00 Cap

Warm-up (No Measure)

5 Minutes of Parasympathetic Breathing

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