Mountain CrossFit

WOD

KB Cleans

10,5,5,3,3,1,1,1

work up to your 1 rep max

WOD

Run 400m

50 sit ups

50 good mornings

4rds for time

Fran

Come on in and we'll introduce you

Open WOD

open gym in Castle Rock 10am-12

pick are WOD you missed from the site or crossfit.com

Instructor's Pick

You'll find out when you get here!

10 push ups

5 pull ups

10 push press

5 deadlifts ( Heavy!)

10 burpees

9rds for time

10 push ups 50yrd sprint 10 jumps with knees to chest

10 rounds for time!

KB Swings 30 sec

KB sumo high pulls 30 sec

KB Windmills L side 30 sec  R side 30 sec

KB Thrusters 30 sec

abs or rest 60 sec

repeat 5 rds

1 mile run

50 abs your pick

2 min front bridge

2 min back bridge

OPEN WorkOut

Open Gym

Pick a workout you missed from the blog or

10 swings, 10 KB lunges each leg, 10 KB windmills, 10 butterfly situps, 10 med ball slams & 10 grasshoppers each side