Mountain Strength CrossFit – CrossFit


Warm-up (No Measure)


:60 Foam Rolling Quads

:60 Foam Rolling Low Back

:60 Foam Rolling Each Calf


Warm-up (No Measure)

• Walk 100m, jog 100m, 20 leg swings (front to back), 20 leg swings (side to side), :30

calf stretch (each leg)

• Lunge with a torso twist, toe touch, high knees, butt kicks, straight leg, sidestep

shuffle, and sidestep jumping jack

• Then toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot,

walk on inside of foot

• Short runs of 20, 40 and 60 meters at about 80 percent of increasing effort, alternating each distance with a partner.


Front Squat (3 sets of 7, building to Metcon weight)

Metcon weight should be done in :30 or less


Metcon (Time)

“Jupiter Tank”

7 ROUNDS For time

Run 240m Shuttle

7 Front Squat (155/105#)

Shuttle Run: 15m-45m-60m

L2: 105/75#

L1: 75/55#, 120m Shuttle (10m-20m-30m)

Accessory Work

Metcon (No Measure)

3 Rounds

20 Banded Side Steps Left

20 Banded Side Steps Right

20 Banded Steps Forward

20 Banded Steps Backward