Announcements CrossFit Total WOD added for July 19th, Post your scores for 7/19 before December 13th! Mountain Strength CrossFit - CrossFit Warm-up Fall Warm-up (No Measure) 1. Endurance 400m Run or 500m Row 2. Band Work 10 Overhead Band Pull Aparts 10 Front Palms Down Band Pull Aparts 5 Front Palms Up Band Pull Aparts 3. Mechanics 10 Pushups 10 Ring Rows 10 PVC Overhead Squats Dynamic Warm-up (No Measure) Coach led dynamic warmup Weightlifting Warm-up: 3 x 3, Ascending Weight (40%, 50%, 60%) Back Squat (2 x 5 @ 65%) Back Squat (2 x 3 @ 70%) Back Squat (2 x 1 @ 80%) Metcon Metcon (Time) For Time 5 rounds of 5 Power Clean & Push Press @ 95/65# 10 Burpee Box Jumps @ 20/16
Posted on: Mon, 01 Dec 2014 11:01:35 +0000
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