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Tuesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Run or Row 400 Meters then,

Circle your athletes up. Go through each athlete having them choose 1 exercise that you will all perform 10 reps of as a group.

Mobility

Warm-up (No Measure)

Grab a foam roller,

10 slow passes each lat

10 Slow passes thoracic spine

Prep

Metcon (No Measure)

“Cindy Prep”

3 Sets as strict as possible:

3 Strict Pull-ups

6 Push-ups

9 Air Squats

15 Banded Pull-aparts

Rest 90s

“Mary Prep”

3 Sets as strict as possible:

3 Strict HSPU

6 Alt. Pistols

3 Strict Pull-ups

15 Banded Pull-aparts

Rest 90s

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (Ring Rows (Box Push-ups)

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Accessory Work

1a: Lateral Raises (Seated. 3 x 15. Rest 30s.)

1b: Banded Face Pull (3 x 25. Rest 30s.)

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