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Tuesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400 Meter Jog then,

10-8-6-4

Squat Thrust

Alt. DB Snatch

*10s Elbow Plank after each set.

Gymnastics

1a: Handstand Push-ups (3 x submax (any style). Rest 45s)

1a: Push-ups (Beginner movement. 3 x submax)

1b: Pull-ups (3 x submax: Rest 45s.)

Set #1: Wide Grip, Pronated

Set #2: Shoulder width Grip, Supinated Grip

Set #3: Close Grip Supinated Grip

*Beginner: Partner Assisted

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Alt. DB Snatch (50, 30) (total)

10 Burpees

200 Meter Run

Rx+:(3/2 Bar Muscle-ups each round before the DB Snatches)

L3: (45, 25)

L2: (35, 20)

L1: (30, 15) (10 Squat Thrusts each round)

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