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Wednesday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

:30 Arm Swings (Front to back)

:30 Leg Swings (Each Leg)

:30 Scorpion Stretch

:30 Downward Dog

Warm-up

Warm-up (No Measure)

3 Rounds

15 KB Around the Worlds

10m Jog forward + back pedal

15 KB curl to press

10m Shuffle down and back

10 Single arm KB swings (5 each arm)

10m High knees, butt kickers back

Skill Work

Metcon (No Measure)

Muscle-up Skill Work

Metcon

Metcon (Time)

Swolbraham Lincoln

3 Rounds

10 Muscle-ups

30 Kettlebell Swings (53/35#)

Run 400m

L2: 3 sets of MU’s per round (no more than 10), 35/25#

L1: 9 Ring Rows + 9 Bench Dips, 20 KBS @ 26/20#, Run 200m

Accessory Work

Metcon (No Measure)

Accumulate

25 Strict Pull-ups (or strict banded pull-ups or ring rows)

100 Weighted Side Bends with KB (50 each side)

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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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