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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Athletes partner up, one athlete rows for :30 while the other works through the suggested movements

– Leg swings left/right

– good mornings with staggered steps

– good mornings

– dive bomber push-ups

– boot strappers, elbow to instep

– toe touches + jump

– single leg deadlift

Skill Work

Metcon (No Measure)

Power Clean Skill Work, eventually working to a moderate weight

Metcon

Mo Money, Mo Problems (Time)

Partner WOD:

8 Rounds Total (4 each):

Partner A:

20 GHD Hip Extension

Row 20/15 Calories

Partner B:

Double Kettlebell Hold at chest (53/35#)

*Switch after Partner A completes full round

L2: 17/12 Calories, 35/25#

L1: 10/7 Calories, 15 Good Mornings

Mobility

Warm-up (No Measure)

2 Rounds:

:30sec. Couch Stretch (Both Legs)

:30sec. Hamstring Stretch (Both Legs)

:30sec. Pigeon Stretch (Both Legs)

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