Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
20 Calories on any machine
20 Glute Bridges
:30 Couch Stretch
:30 Pigeon Stretch
Back Squat (3×2@90%)
Every 2:30
Back Rack Lunge (3×5 (ea))
Every 2:30
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
12 Pullups
9 Thrusters 115lbs/75lbs
6 Burpee over Box 24″/20″
RX+
12 AMRAP
9 Ring Muscle-ups
6 Thrusters 135lbs/95lbs
3 Burpee over Box 30″/24″