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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 of each with a partner and a med ball:

– chest pass

– overhead pass

– bucket toss

– squat pass

– side toss

Gymnastics

Warm-up (No Measure)

HSPU Progression:

– Bear crawl

– Inch worm

– Partial kick up

– Wall walk

– HS hold

– HS negative

Prep

Warm-up (No Measure)

Hang Squat Clean:

2×5 reps

3×3 reps

*Increasing weight

Metcon

Tootsie Roll (Time)

10 Rounds

3 Hang Squat Cleans 185/125#

6 Strict Handstand Push Ups

L2: 135/95#, DB Strict Press 40/30#

L1: DB Hang Squat Cleans, 6 Push-ups

Accessory Work

Metcon (No Measure)

3 rounds of:

10 weighted glute bridge

10 bent over row

8 single arm ring row each arm

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