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Announcements

Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Foam Roll Lats x 30s each

Warm-up

Warm-up (No Measure)

2 Rounds of:

5 Hang Muscle Cleans

5 Shoulder Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

Rest 40-60s, add light weight.

Skill Work

Pull-ups (5:00 of skill work)

Strength

1a: Shoulder Press (1RM. Rest 2:00)

– build to a 1-Rep max over the course of 6-7 sets.

– Beginner: 5 x 5, adding light weight per set. Rest 2:00

1b: Banded Pull Aparts (Complete 20-25 reps between sets of shoulder press)

Metcon

Backpeddle (5 Rounds for time)

Every 5:00 x 5 Sets:

Run 400 Meters

12 C2B Pull-ups

20/16 Hand Release Push-ups

L3: (Pull-ups)

L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (200-300m Run) (Ring Rows) (Box Push-ups)

*Score = each round

Accessory Work

Straight Leg Sit-ups (With DB on chest: 4 x 10-15. Rest 60s.)

*If needed have a partner hold your feet.

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