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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10-15 reps of each, for about 3 rounds or 7 min

▪ Pulls on a rower

▪ Jumping ring dips

▪ Ring rows

▪ PVC OHS

▪ Hip extension/good morning

▪ Pistols to a box

▪ Hollow rock

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
L2: 10/20/30/40 reps

L1: 5/10/20/30 reps

Time Cap: 30 minutes

Half Barbara (Time)

Five Rounds for time:

10 Pull-ups

15 Push-ups

20 Sit-ups

25 Squats

*2-minute rest after each round*

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