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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog then,

Grab a light plate and complete:

50 Russian Twists (total)

40 Walking OH Lunges

30 G20H

20 Bent-over Rows (w. plate)

10 Burpees to the plate

*Rest as needed between movements/reps. This should be done at a slow pace.

Then,

Run 200 meters

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 S20H (135, 95)

10 Box Jumps w. step down (24, 20)

Rest 2:00

L3: (115, 75)

L2: (95, 65) (20, 16)

L1: (65, 35) (20, 16 Step-ups)

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 KBS (53, 35)

10 G2OH w. plate (45, 25)

Rest 2:00

L2: (35, 26) (35, 15)

L1: (35, 26 Russian Swings) (25, 10)

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20 Walking OH Lunges w. plate (45, 25) (total)

50 Double Unders

L2: (35, 15) (45s Double Under Attempts)

L1: (25, 10) (Single Unders)

Mobility

Warm-up (No Measure)

Worlds Greatest Stretch x 30s each pose.

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