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Thursday

Announcements

Spring Endurance Training will begin May 2nd 6am – June 6th
Members link: http://mtnstr.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZmGuOxtIQlcry010mRNQmNLup

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Foam Roll Adductors x 30s each

Warm-up

Warm-up (No Measure)

3 Rounds of:

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Push Press

5 Back Squat

5 Goodmornings

5 Rows

Rest 40-60s, add light weight.

Strength

1: Speed Back Squat (4 x 5 @50%, every 60s.)

2: Back Squat (3 x 2, up to a heavy set. Rest 2:00)

3: Seated Box Jumps (20-25 Total Jumps. Rest 60s.)

Sit on a box and jump up to a higher box

Metcon

Metcon (AMRAP – Reps)

4 Rounds of:

20s Max Squat Cleans (155, 105)

Rest 2:00

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

*Score = totals reps completed for all 4 rounds

Accessory Work

1a: Banded Pullthroughs (3 x 12-15 (2 Count Glute Squeeze). Rest 30s.)

1b: Bird Dogs (3 x 4 each (2 count glute squeeze). Rest 30s.)

2: Russian Twists (4 x 20s Max Reps. Rest 40s.)

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Summer Youth/Teens Classes 2022

Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

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