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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)

8 Minutes of Dynamic Warm-up

Skill Work

Toes-To-Bar (5 minutes of skill work)

Prep

Warm-up (No Measure)

2 Rounds of:

200m Row or Run

6 T2B

6 Burpees

Rest 60s.

Metcon

Metcon (Time)

5 Rounds of:

15 T2B

12 Burpees

400 Meter Row

Rest 60s.

L2: (Knee Lifts)

L1: (Sit-ups) (8 Burpees per round)

22:00 Cap

Score = total time.

*Alternate Scaling: 400m row = 400m Run

Accessory Work

1a: 1-Arm KB Row (3 x 10-12 ea. Rest 30s.)

1b: Rolling Tricep Extensions (3 x 12-15. Rest 30s.)

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