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Tuesday

Announcements

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

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Row 300 Meters then,

Then,

3 Sets of:

3 Strict Press

2 Push Press

1 Jerk

15 Banded Pull-aparts

10s RKC Plank

5 Yoga Push-ups

*Add light after each set

Strength

Push Jerk (6 x 3 @75% of 7/27, every 90s.)

– Or use a moderate weight

– Reset one each rep

Split Jerk (6 x 3 @75% of 7/27, every 90s.)

– Or use a moderate weight

– Reset one each rep

Metcon

Metcon (Time)

4 RFT:

500 Meter Row

15 T2B

30 KBS (53, 35)

Rest 2:00

L3: (45, 25)

L2: (Knee Lifts) (35, 25)

L1: (400m Row) (Abmat Sit-ups) (35, 25 Russian Swings)

24:00 Cap

Metcon (Time)

4 RFT:

500 Meter Row

15 T2B

30 KBS (53, 35)

Rest 2:00

L3: (45, 25)

L2: (Knee Lifts) (35, 25)

L1: (400m Row) (Abmat Sit-ups) (35, 25 Russian Swings)

24:00 Cap

Accessory Work

Banded Hammer Curls (3 x 15-20. Rest 60s.)

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