Announcements

Please join your MSCF family for our annual Post Holiday Party at TWK on Wednesday, January 9th @7pm!

Mountain Strength CrossFit – CrossFit

Warm-up

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.

Strength

Metcon (5 Rounds for weight)

5 Sets:

3 Front Squats

1 Push Press

*Build to your heaviest set*

Metcon

Ariel (AMRAP – Rounds and Reps)

10min. AMRAP:

7 Toe-2-Bar

7 Front Squats (95/65#)

7 Push Press (95/65#)

L2: Knees-2-Armpits, 75/55#

L1: Knees-Above-Hips, 45/35#