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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1) Group 200m run

2) Alternating with a partner for 3:00

• Partner A: 1 Pull-to-stand on the rope + 1 Jump and footlock on rope

• Partner B: 10 Mountain Climbers + 10 Butt kickers in place

3) Alternating with a partner for 3:00:

• Partner A: 1 Rope Climb

• Partner B: Lunges in place

Metcon

Metcon (AMRAP – Rounds and Reps)

“Groot”

On a 15:00 Clock

50 KB Swings (70/53#)

800m Run

Then

AMRAP

15/10 Calorie Bike

2 Rope Climb (15′)

L2: 53/35#, 600m Run, 2 Rope Climb (10′)

L1: 35/26#, 400m Run, 10/7 Calorie Bike, 2 Pull-To-Stand

Accessory Work

Metcon (No Measure)

2:00 Split Squats with KB

2:00 Russian Twist with KB

2:00 Single Leg Deadlift with KB

*Break up as need

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