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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)

Group Indian Run!

Have athletes gather in a single file line outside. Everyone begins jogging together, staying in line. The Indian Run begins when the last person in line sprints to the front. When that person gets there, the next person at the end of the line sprints to the front of the line. Continue for 400 meters. Finish with 5 minutes of dynamic movements.

Metcon

Metcon (AMRAP – Reps)

With a partner:

10 Minutes of Sledpull or Push Max 30m Intervals

8 Minutes of Shuttle Sprint x 100 Meters Max Intervals

6 Minutes of DB Man Makers Max Reps (50, 30)

4 Minutes of Turkish Get-ups for Max Reps (53, 35)

*Alternative for Sledpushes

– Sledpulls

– Max Calories Air Bike

– Max Rounds in 10 Minutes of 25 Calorie Row/25 Russian KBS (70, 53)

Cool Down

Warm-up (No Measure)

5 minutes of light foam rolling

5 Minutes of Parasympathetic Breathing

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