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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

• Game, Pizza Delivery

• Athletes hold Abmats above head balanced on either hand. If theirs gets knocked down by another athletes there is a penalty.

Strength

Metcon (5 Rounds for weight)

5 Sets:

Build to your heaviest load

Dumbbell Clean Complex:

5 Dumbbell Deadlift

5 Dumbbell Hang Clean

5 Dumbbell Front Squats

5 Dumbbell Push Press

Metcon

Metcon (AMRAP – Rounds and Reps)

12min. AMRAP:

20 Weighted Ab-Mat Sit-Ups (20/14#)

10 Dumbbell power clean + lunge right, lunge left (50/35#)

L2: (10/6#), (35/20#)

L1: (Unweighted Ab-mat Sit-Ups), (20/10#)

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