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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets

:30 Split Stretch Toward Left Leg

:30 Split Stretch Toward Right Leg

:30 Split Stretch Down The Middle

Mobility

Warm-up (No Measure)

AMRAP 6

10 Samson Stretch

10 Overhead Squat with PVC

10 Sit-up

10 Hip Extension or Good Morning

10 Pull-up or Kip Swing

10 Dip or Push-up

Prep

Warm-up (No Measure)

Metcon Movement Review

– DB Snatch

– Burpee Box Jump Over

Metcon

Metcon (Time)

“Team 17.1”

20 DB Snatches (50/35#)

20 Burpee Box Jump Overs (24/20″)

40 DB Snatches

20 Burpee Box Jump Overs

60 DB Snatches

20 Burpee Box Jump Overs

80 DB Snatches

20 Burpee Box Jump Overs

100 DB Snatches

20 Burpee Box Jump Overs

*One athlete working, one resting. Rotate as needed.

L2: 20/14″, 35/20#

L1: 20-40-60-40-20 DB Snatches (20/10#), 20/14# Burpee Box Step Overs

Accessory Work

Metcon (No Measure)

Alternating with a partner

Partner 1 holds a plank

Partner 2 performs sit-ups

Accumulate 120 Sit-ups. Switch as needed.

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