Please join your MSCF family for our annual Post Holiday Party at TWK on Wednesday, January 9th @7pm!
Mountain Strength CrossFit – CrossFit
Warm-up (No Measure)
• 3 rounds: :30 at each Banded shoulder stretch, alternating elbow rack position stretch, dip drive with shoulders and butt against wall, kip swings on pull-up bar.
• Every :30 for 3 min: 7 slow squats facing the wall squatting to a target medicine ball.
Metcon (5 Rounds for weight)
3 Front Squats
1 Push Press
*Build to your heaviest set*
Ariel (AMRAP – Rounds and Reps)
7 Front Squats (95/65#)
7 Push Press (95/65#)
L2: Knees-2-Armpits, 75/55#
L1: Knees-Above-Hips, 45/35#