Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice Dynamic Warm-up

Skill Work

Handstand Push-ups (EMOM 6: 5-10 reps)

Scale to 5-7 pike push-ups or 5 slow negatives depending on skill level

Metcon

Sooner Schooner (Time)

3 Rounds for time:

Run 400m

30 seconds L-Sit Hold (Accumulate)

Run 400m

60 seconds Handstand Hold (Accumulate)

L2: 20/40 second L-Sit/Handstand Hold

L1: 30 second Knees bent L-Sit Hold, 60 second plank hold

After Bash!

Metcon (Weight)

50x

Dumbbell or Kettlebell Side Lunge

*Alternate legs each rep, choose your own weight, every time you rest do 10 Russian KB swings