blog

Tuesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

◦ WAMRAP (warm-up amrap) for 5 min

◦ 10 “A”raises with small 2.5 plates, 10 “T” raises, 10 “Y” raises, 10 strict press with bar or PVC

◦ Game: Pizza delivery. 4x:60 bouts with rest in between

◦ If an athlete gets an abmat knocked down they must do 10 box step ups with no weight

Gymnastics

Rope Climb

◦ Review hang and foot lock.

◦ Advanced athletes: 5-7 min to accumulate ~10 rope climbs, or 5

legless

◦ Newer athletes: practice 10 jump hang + foot lock.

Metcon

Metcon (Time)

3 Rounds:

Run 400m

15 Dumbbell Box Step Overs

(24/20″) (50/35#)

3 Rope Climb (15′)

L2: 35/20#, 2 Rope Climb

L1: 10 DB Box Step Overs (20/16″) (20/10#), 6 Sit to Stand

Accessory Work

Metcon (Weight)

DB Complex: unbroken

5x

10 DB Deadlift

8 DB Bent Over Rows

6 DB Walking Lunge (In-

Place)

4 DB Push Press

POPULAR Posts

Summer Youth/Teens Classes 2022

Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

START Today

Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.