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Announcements

28 Day Sugar Free Me Challenge Starts March 5th Sign up today http://28daysugarfreeme2018.wodifyrise.com

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5:00 of PVC Game then,

3-Way banded shoulder Lat Stretch x 20s each position,

then grab a light DB +Band and perform:

5 DB Push Press right and then left arm

20 Banded Pull-aparts

5 DB Rows right and then left arm

20 Banded Pull-aparts

6 Alt. DB Snatch from the Floor

6 Burpees

20 Banded Pull-aparts

Strength

1a: Close Grip Bench Press (4 x 6-8 ea. Rest 60s.)

1b: Ring Rows (With a pause: 4 x 8-10. Rest 60s.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

14 DB Snatch from the Floor alternating (50, 30)

7 Burpees

L3: (40, 20)

L2: (30, 15)

Beginner:

AMRAP 6:

10 Russian KBS (53, 35)

5 Burpees OR Squat Thrusts

Accessory Work

1a: 1 1/4 KB Tricep Extensions (4 x 10. Rest 30s.)

1b: Banded Plank Row (4 x 10 ea. Rest 30s.)

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