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Wednesday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Sets

10 Scorpion Stretch

10 Reps of A-T-Y Drill (No Weight)

Warm-up

Warm-up (No Measure)

AMRAP 5 with a partner

1) 20 Sit-ups // 5 Muscle-up Transitions

2) 15 KB Deadlifts // 10 Push-ups

3) 10 KB Single Arm Swings (each arm) // 10 Ring Rows or 5 Strict Pull-ups

Prep

Warm-up (No Measure)

KB Clean and Muscle-up skill work

Metcon

Metcon (AMRAP – Reps)

“6 Pac”

AMRAP 10

1-2-3-4-5-6-7….

Muscle-ups

4-8-12-16-20-24…..

Single Arm Kettlebell Clean (50/35#)

*Switch arms as desired

*Continue sequence until time expires

L2: 2 Muscle-ups every round, 35/25#

L1: Muscle-up transitions, 25/15#

Accessory Work

Metcon (No Measure)

Accumulate

50 KB Reverse Lunges

50 KB Side Bends (Each Side)

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