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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

1) 10m bear crawl forward

2) 10m bear crawl backward

3) 10m pike + toe drag

4) 10 partial kick-ups

5) 3 Wall walk

6) 5 HS walk to wall

7) HS walk 5m

Prep

Warm-up (No Measure)

3 Rounds

5 Step-ups

5 Jumps in place

5 Box Jumps

5 Depth Jump off of box

*Increase the height of the box each round

Metcon

Metcon (AMRAP – Rounds and Reps)

Rocky Road

AMRAP 10

10 Box Jumps (30/24″)

9m (30 feet) Handstand Walk

L2: 24/20″, :30 Sec. Handstand Hold

L1: Box Step-up @ 20/14″, 20m Bear Crawl

Accessory Work

Metcon (No Measure)

3 Rounds

20 DB Floor Press

15 Hollow Rocks

10 DB Tricep Kickbacks (Right)

10 DB Tricep Kickbacks (Left)

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