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Tuesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

DB Warm-up w. 1 light DB

2 Rounds x 8 reps each:

– Push Press Right

– Push Press Left

– Front Squat Right

– Front Squat Left

– 15 Hollow Rocks

– 10 DB Front Rack Walking Lunges

Strength

1a: Inverted Rows (8-10 Wide Pronated Grip)

1b: DB Hammer Curls (4 x 6-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

Run 400 Meters

15 T2B

12 DB Front Rack Walking Lunges (50, 30) (total)

9 HSPU

Rest 60s after each completed round.

Rx+:(9/6 Strict HSPU)

L3: (Use 1 Abmat HSPU)

L2: (Knee Lifts) (35, 25) (10 Box Push-ups)

L1: (Abmat Sit-ups) (25, 15) (8 Box Push-ups)

Accessory Work

OH Banded Tricep Extension (3 x 20. Rest 60s.)

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