Mountain Strength CrossFit – CrossFit


Warm-up (No Measure)

3 Sets

:30 Calf Stretch (Each Leg)

1:00 Couch Stretch (Each Leg)

:30 Leg Swings (Each Leg)

:30 Sit & Reach Hold


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 (Time)


3 Rounds For Time

1000/800m Row

800m Run

L2: 800/650m Row, 600m Run

L1: 500/400m Row, 400m Run

Accessory Work

Metcon (No Measure)


1-5 Muscle-ups


5-7 Muscle-ups with feet on the floor