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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up (No Measure)

PVC Game:

1st Drop: 10 Walking Lunges

2nd Drop: 20 Jumping Jacks

3rd Drop: 30 Single Unders

4th Drop: 400 Meter Run

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Set-up + Review

– Single Arm Farmer Carry

– Sled Push

– Single Arm OH Carry

– Hollow Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 with a partner:

Single Arm Farmer Carry x 25 meters each.

Light Sledpush Sprint x 50 meters.

Single Arm OH Carry x 25 meters each.

Hollow Hold x 20s

Rest as needed.

*One athlete completes a full round at a time.

Metcon (AMRAP – Rounds and Reps)

*Alternate Workout:

AMRAP 30 with a partner:

Single Arm Farmer Carry x 60s

Max Bike or Row for Cals x 60s

Single Arm OH Carry x 30s (15s each arm)

Hollow Hold x 20s

*One athlete completes a full round at a time.

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