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Tuesday

Announcements

Spring Endurance Training will begin May 2nd 6am – June 6th
Members link: http://mtnstr.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZmGuOxtIQlcry010mRNQmNLup

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

100 Single Unders then,

Grab a light set of Dumbbells and complete:

20 DB Renegade Rows (total)

5 Burpee Pull-ups (set-up) or 5 Burpees

10 DB Push Press

50 Ft. each arm DB OH Carry

5 Burpee Pull-ups

Then,

2:00 of Double Unders or Attempts

Strength

Push Press (1RM. Rest 2:00)

Beginner: 5 x 5, adding weight if form permits.

Metcon

Metcon (5 Rounds for time)

Every 4:00 x 5 sets:

7 Burpee Pull-ups

15 T2B

20 DB Renegade Rows (total)

30 Double Unders

*Score = fastest split

*Athlete Choice of DB Weights for Renegade Rows

Rx+:(5/3 Burpee Ring Muscle-ups)

L2: (Regular Burpees) (Kipping Knee Lifts) (30s Double Under Attempts)

L1: (Squat Thrusts) (Abmat Sit-ups) (30 Single Unders)

Accessory Work

1a: Seated Incline DB Curls (3 x 8-10. No rest.)

1b: Prone Cobra Raise (External rotation. 3 x 10-15. No rest.)

1c: Prone Lateral Raise (Pronated Grip: 3 x 10-15. Rest 60s.)

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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

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