Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Athletes partner up and alternate movements of 10-12

◦MB Deadlift/ laying TTB

◦MB deadlift shrug/ Hanging Scap pull-ups

◦MB Front squat/ Kip swing

◦MB shrug and drop/ Kipping knee raise

◦MB clean/ Toes to bar or attempts

Prep

Warm-up (No Measure)

Warm-up the Push Press, then a practice round consisting of:

-10 cleans

– 7 toes to bar or modification

– 7 push press

Metcon

Twix (Time)

3 Rounds

40 Med-Ball Cleans (20/14#)

30 Toes to bar

20 Push press 135/95#

L2: 30 MBC (20/14#), 20 T2B, 95/65#

L1: 20 MBC (14/10#), 30 Seated Leg Raises, 75/55#

After Bash!

Metcon (Weight)

4 Rounds:

:20sec. Russian Twist (Med-Ball)

:10sec. Rest

:20sec. Weighted Sit-Ups (MedBall)

:10sec. Rest