Mountain CrossFit

10 push ups

10 KB cleans (left & right)

30 mountain climbers

10 knees to elbows

10 suit case carries with KB's. 1 lenght of the room = 1 rep  M 53 x 2 W 35 x 2

complete as many rounds as you can in 20 minutes

"Helen"

400 m run

21 kb swings m 53 w35

12 pull ups

3rd for time

For time:

5 push ups

5 burpees

10 pushups

10 burpees

15 push ups

15 burpees

20 push ups

20 burpees

5 pull ups

10 reverse crunches

10 pull ups

20 reverse crunches

15 pull ups

30 reverse crunches

"Jason Scaled" Dips for Muscle ups

For time:

100 squats

5 dips or ring dips

75 squats

10 dips

50 squats

15 dips

25 squats

20 dips

Warm up--- Coaches pick

KB snatches 6,5,4,3,2,1 left and right working towards max each set

Bring on the bucket!

KB swings

Sumo High pulls

Jumps over 3 to 5 kick shields

Push ups

Ball slams/ pick ball up and jump up with the ball over your head

each exercise is performed for one minute each  for 4 rds clock does not stop between stations

Cloudy Monday's Suck!

25 Burpees

50 Jumping jacks

5 pull ups

5 rds

or

25 inverted burpees

25 pull ups

25 burpees

5 rds

n worko

Open work out Castle Rock 10am-12

Pick a workout you didn't do this week.

warm up 400m run

1 minute front bridge

1 minute side bridge left & right side (2min total)

1 minute  crunches

1 minute "jackknifes" on swiss ball

1 minute back bridge

5 rounds

Jump squat 125 reps

jump lunges 125 rep

want to make it harder? do it with KB's or a medicine ball.