Mountain Strength CrossFit – CrossFit


Warm-up (No Measure)

With a 10-25lb bumper plate:

• Cycle through the following drills: toe taps on plate, side shuffle over plate left to right, jump on and off plate, jump feet on and off to side of plate

• In push-up position: step hands up and off plate, walk hands side to side over plate, shuffle hands across plate left to right.

• :30 at each, Holding plate twist left to right, swing plate through legs over head, wood chop with plate left to right, run in place with plate over head, lunges with plate over head.


Cinderella (Time)

For Time:

Run 1 Mile

100 Hip Extensions

100 Overhead Walking Lunges (45/35#)

L2: 70 reps each, 35/25#

L1: Run 800m, 50 reps each, 15/10#

Accessory Work

Metcon (No Measure)


3 Rounds:

15 Banded Side Steps (Right)

15 Banded Side Steps (Left)

12 Pistols