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Wednesday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 SETS

15m Overhead Walking Lunge

20 Leg Swings (Each Leg)

:30 Calf Stretch (Each Leg)

Warm-up

Warm-up (No Measure)

Alternating with a partner every :30 seconds

1) False Grip Ring Row & Single Under.

2) Muscle-up Transition & Elbow-to-Instep.

3) Harder Muscle-up Transition & Box Step Over

4) Ring Kip Swings (alternate every 5 reps)

5) Muscle-up Transitions (alternate every rep)

Prep

Warm-up (No Measure)

4 x 100m Intervals

Metcon

Metcon (Time)

“Jaguar”

For Time

50 Box Jump Overs (24/20″)

1 Mile Run

25 Box Step Over (50/35#) (20″)

L2: 1200m Run, 35/20#

L1: 20/14″, 400m Run, 15/10#

Accessory Work

Metcon (AMRAP – Reps)

Tabata Air Squat

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