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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

• 10-15 reps of each: Arm circles forward, backward circles, hug-your-selfs, scap pull-ups, kip swings, jumping pull-up,scorpion stretch on floor, step ups on box

• In between each do 10-15 jumping jacks or mountain climbers to get warm

Gymnastics

Ring Dips (Kipping Ring Dip Skill Work)

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
L2: 12-9-6 reps of each

L1: Pike Push-ups, Jumping Ring Dips, Push-ups from a box

After Bash!

Metcon (Time)

With a Partner:

Row 1,000m

*You can only perform bicep curls with the rowing handle*

*Alternate every 100m with partner*

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Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

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