Mountain Strength CrossFit – CrossFit
Warm-up (No Measure)
• Walk 100m, jog 100m, 20 leg swings front-to-back, 20 side-to-side, :30 calf stretch (each leg)
• Lunge with a torso twist, toe touch, high knees, butt kicks, straight leg,
sidestep 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 and 50-yard hash marks.
• The final drills feature short runs of 20, 40 and 60m at about 80 percent
of increasing effort, alternating each distance with a partner.
Metcon (8 Rounds for time)
L1: Run 300m
Metcon (No Measure)
On a 6:00 Clock
15 DB Side Bends (70/50#) (Each Side)
10 DB Bent Over Rows (Each Side)
10 DB Push Press
*Goal is smooth, unbroken reps, not speed