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Wednesday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Squat Therapy: every :30 for 5 minutes perform 5 slow air squats to ball.

Warm-up

Warm-up (No Measure)

:30 of each movement 3 rounds through, rest as needed:

– Ring row

– Scap Pull-up

– Kip swing

– Kip swing + knees up

– Pull-up or Attempts

Prep

Warm-up (No Measure)

Thruster review, then 3 x 7 unbroken thrusters, increasing load across all three sets

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
L2: 75/55#

L1: 45/35#, Ring Rows

Accessory Work

Metcon (No Measure)

5 Minute Plank Hold

0:00 – 1:00 Plank

1:00 – 2:00 Right hand off floor

2:00 – 3:00 Left hand off floor

3:00 – 4:00 Right foot off floor

4:00 – 5:00 Left foot off floor

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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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