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Thursday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Sets

10 Leg Swings (Each Leg)

10 Arm Swings – Front To Back

10 Elbow To Instep

Warm-up

Warm-up (No Measure)

Power Snatch Warm-up

1 round of 5 reps each with PVC, then 1 round with an empty barbell

1) Deadlift + Shrug

2) Muscle Snatch

3) Snatch Lands

4) Hang Power Snatch

5) Power Snatch

Prep

Warm-up (No Measure)

5-7 Minutes Reviewing Row and Burpee Technique

Metcon

Metcon (Time)

“Leto”

3 Rounds

Row 750/600m

20 Burpee Over Rower (Lateral)

L2: 600m/500m Row, 15 Burpee Over Rower

L1: 400m/300m Row, 15 Burpee Step Over Rower

Accessory Work

Metcon (No Measure)

2 Sets

:30 In L-Hang

10 Strict Toes-To-Bar

10 Strict Pull-ups

20 Pike-ups On A Rower

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