Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Sets

:30 Leg Swings

:30 Downward Dog

:30 Upward Dog

Warm-up

Warm-up (No Measure)

AMRAP 7

10 Sampson Stretch

10 Pulls on Rower

10 Sit-ups / Hip Extensions / GHD Sit-ups

10 Push-ups / Dive Bomber Push-ups / Ring Dips

10 PVC OHS / Wall Facing PVC OHS

Metcon

Metcon (12 Rounds for time)

“Silver Surfer”

On a :90 Clock

12 x 100m Row

Accessory Work

Metcon (No Measure)

Accumulate

50 Hip Extensions

30 Back Extensions