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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8 (10 reps of each movement)

– Flutter kicks / hollow rock to superman arch

– Wall squats / ring row

– Walking lunge / lying toe to bar

– Assisted pistol or pistol / kipping knee raise

Metcon

Qui-Gon (AMRAP – Reps)

For Total Reps:

Tabata Row (Calories)

Then….

AMRAP 10

20 Toes To Bar

20 OH One Arm Walking Lunge (50/35#)

Then….

Tabata Row (Calories)

L2: 10 Toes To Bar, 35/25#

L1: 20 Tuck Ups, 20/10#

Accessory Work

Metcon (No Measure)

4 Rounds

:30 Sec. Superman Hold on GHD

15 Good Mornings (Light Load)

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