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Thursday

Announcements

Spring Endurance Training will begin May 2nd 6am – June 6th
Members link: https://bit.ly/2HU4xSQ

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-up:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

X-Band Walks x 10 steps each direction + banded goodmorning x 2 rounds without stopping

Strength

Speed Back Squat (With 1 second pause. 5 x 5 @50-60%, every 60s.)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
L3: (75, 55)

L2: (65, 35) (BA Pull-ups)

L1: (45, 25) (Ring Rows)

8:00 Cap

*Compare to 1/22/2018

Accessory Work

1a: Bird Dogs (4 x 5 ea. (3 count hold). No rest.)

1b: Banded Plank Row (4 x 8-10 ea.)

*adv single leg.

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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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