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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

◦ BHave athletes partner up, P1 gets 10 ring rows, P2 hangs from pull-up bar, 2 rounds

◦ P1 gets 10 scap pull-ups, P2 holds at top of ring row, 2 rounds

◦ P1 gets 5-10 kip swings, P2 holds at top of plank, 2 rounds

Gymnastics

Muscle-ups (5-10 minutes skill work)

Strength

Squat Snatch (Build to a heavy single)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
L2: 3-2-1 Muscle-ups, 95/65#

L1: 9-7-5 Muscle-up transitions, 75/55#

Time Cap: 10 minutes

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Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

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