Day 50: Thursday, November 17 Mountain Challenge

• Hoodies should be in by Monday!
• Pick one of the following two challenges and give it your best shot!
•  #1:WOD

For time complete the following movements with a partner.  The movements must be done in order and only one partner can work at a time.  You may set it up so that you can alternate between partners in a movement, so for example- set up 2 boxes or work on both GHD machines etc.   

10 – Hand Stand Push Ups (RX- to ab mat with 2 25 lb plates on either side, scaled- feet on a box, head must still touch ab mat)
20 – Pull-ups (RX- chest to bar, Scaled- any way- chin over bar- bands, or partner assisted)
30 – Box Jumps (RX 24/20   Scaled 20/16)
40 – GHD Situps (Both Rx and Scaled)
50 – GHD Back Extensions (Both RX and Scaled)
60 – Lateral Jumps (Over Black Parallettes)
70 – Flutter Kicks (each kick counts as one)
80 – Air Squats
90 – Double-Unders (RX- full DU’s.  Scaled- 3:1 regular skips:du’s)
100 – Mountain Climbers (one knee up counts as one)

Flutter kicks:

Once you have completed the 100 mountain climbers you MUST GO BACK DOWN THE LIST (the mountain)! So you only do mountain climbers 1 time through (they are the top of the mountain!)

(taken from: www.crossfitaltitude.com)

WOD#2:

Part 1: AMRAP 4 minutes:

1 Box Jump, 1 Front Squat (scale as needed)

1 Box Jump, 2 Front Squats

1 Box Jump, 3 Front Squats

and so on to the end of 4 minutes- count total reps (Box Jumps + Front Squats) for your score

REST 2 minutes

Part 2:AMRAP 3 minutes:

2 Box Jumps, 2 Front Squats

2 Box Jumps, 4 Front Squats

2 Box Jumps, 6 Front Squats and so on until then end of 3 minutes-count total reps (Box Jumps + Front Squats) for your score

Rest 2 minutes

Part 3:  AMRAP 2 minutes

3 Box Jumps, 3 Front Squats

3 Box Jumps, 6 Front Squats

3 Box Jumps, 9 Front Squats until the end of 2 minutes count total reps (Box Jumps + Front Squats) for your score

(also taken from CrossFit Altitude)