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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)

With partner,

400m Medball Run

40 Partner Wallballs

30 Partner Chest Passes

20 Partner Russian Twist passing medball to each other behind the back

30m Partner Wheelbarrow (15m each)

200m Medball Run together

Skill Work

Handstand Walk (Spend 10 minutes practicing today.)

*In between sets perform a 10s L-Sit OR a 10s Hollow Hold + 10 Banded Pull-aparts

Handstand Holds (Spend 10 minutes practicing today.)

*In between sets perform a 10s L-Sit OR a 10s Hollow Hold + 10 Banded Pull-aparts

Metcon

Metcon (AMRAP – Reps)

5 Rounds of 40s work/20s Rest for max reps:

1a) Wallballs (20, 14)

1b) Box Jumps w. step down (24, 20)

1c) Handstand Walking or Shoulder Taps

1d) Russian Twists w. a plate (25, 15)

1e) Max Calories Bike or Row

*Score = Total Wallballs + Calories

L2: (14, 10) (20, 15) (15, 10)

L1: (10, 8) (20, 15 Step-ups) (10, BW)

Accessory Work

Double KB Row (1 x 60)

Double KB Front Squat (1 x 60)

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