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Tuesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8: 10 reps of each movement.

• ROUND 1: OH lunge/ ring row

• ROUND 2: wall squat/ kip swing/ push-up

• ROUND 3: assisted pistol/ strict pull-up

• ROUND 4: pistol/ kipping pull-up

Skill Work

Warm-up (No Measure)

Rowing Skill Work, then

1) Row for :30 with just legs

2) Row for :30 with just arms

3) Row for :30 with legs, shoulders, arms. 4) Row 3x :30 with :10 rest increasing pace across each.

Metcon

Luke Skywalker (5 Rounds for time)

5 Rounds

Row 500m/400m

Rest 3 minutes between efforts

L1: Row 300/250m

Accessory Work

DB Floor Press (Accumulate 50 reps)

DB Hammer Curls (Accumulate 100 alternating)

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