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Wednesday

Announcements

Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 meters then 10:00 of Dynamic Warm-up

Mobility

Warm-up (No Measure)

Foam Roll x 20s each

– Quads, Calves, IT Bands

Skill Work

Pistols (Part of 10:00 of Skill Work. Rest as needed.)

Rope Climb (Part of 10:00 of Skill Work. Rest as needed.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 w. a partner:

100 Double Unders

75 Calorie Row

50 Alt. DB Snatch (50, 35) (10 each)

*One athlete works at a time. Split as needed.

L3: (40, 25)

L2: (30, 20) (40s DU Attempts each)

L1: (25, 15) (Single Unders)

*Alternate Scaling Options

Rowing = 400m Run or 90s Bike

Cool Down

Warm-up (No Measure)

3 minutes of light foam rolling

3 Minutes of Parasympathetic Breathing

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