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Wednesday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Rounds

:30 Sec. Handstand Hold

:30 Sec. Squat Therapy

:30 Sec. Spiderman Stretch (Both Legs)

Warm-up

Warm-up (No Measure)

AMRAP 8 with a partner, alternating movements:

1) Plank Hold // 15 Toe touches on the medicine ball

2) Box Step-ups // 10 Wall Ball Push-ups (5 each arm, 1 hand on wall ball )

3) Jumping Lunges // 3 Wall Walks

4) 10 Med Ball chest passes with partner

Metcon

Metcon (Time)

“Maple Walnut”

For Time

45 Handstand Push-ups

30 Box Jump Overs (40/30″) (Use Hands)

45 Wall Balls (11/10’ Target) (20/14#)

L2: 15 Wall Walks, 34/28″, 14/10#

L1: 10 Wall Walks, Box Overs @ 24/20″, 10/6# @ 10/9′ Target

Accessory Work

Metcon (No Measure)

3 Rounds

10 Handstand Push-ups

10 Ring Rows

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