Mountain CrossFit

25 KB snatches L & R  side

50 V-Sits

20 KB snatches L & R

40 V-Sits

15 KB snatches L & R

30 V-Sits

10 KB Snatches L & R

20 V- Sits

5 KB snatches L & R

10 V-Sits

Warm up run 400m

50 knees to elbows

25 KB snatches L& R (new crossfitters 1 hand kb swings)

50 burpees w/push up at bottom

50 reverse crunches

Kettlebell Tabata

8 sets of each for 20 seconds and 10 sec rest. No rest between exercises!

Thrusters 15/35

KB snatches  20/44 4 sets each side

swings  35/53

Kb crunches 15/35

50 push ups

50 air squats

50 sit ups

50 pull ups

2 sets for time

300 KB swings 35/53

Turkish Get Ups 50 each side 15/35

for time

100 yrd sprints, 10 air squats, 25 butterfly sit ups

10 sets

for time

Push ups

sit ups

bear crawl

pull ups

kb push press

kb cleans (beginners swings)

staions for time

rd 1 60sec, rd 2 40 sec, rd 3 20 sec, rd 4 60

MAX weight KB squats (hold 2 KBs in front racked position)

5 reps x 5 sets

each station 60 sec with 15 sec between each

L sits

front bridge

kb swings 35/53

sit ups

KB windmills  15/35

Grand Lake

25 thrusters

400 m run

25 jumps with knees to chest

25 push ups

4 rds for time