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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a 10-15 lb bumper plate and a light pair of dumbbells:

• :30 of the each: deadlift with plate, plate press, plate swings

• :30 of each: toe taps on plate, outside inside taps on plate, plate jumps.

• 3x :15 seconds of plate taps, :45 second of slow air squats

Mobility

Warm-up (No Measure)

Every :30 for 5 minutes perform 5 slow air squats to ball

Gymnastics

Warm-up (No Measure)

Bar Muscle-up skill work and progressions

Metcon

Jar Jar Binks (AMRAP – Rounds and Reps)

AMRAP 12

9 DB Thrusters 50/35#

6 DB Burpee Deadlift 50/35#

3 Bar Muscle-ups

L2: 40/25#, 3 C2B Pull-ups

L1: 20/10#, 3 Ring Rows

Accessory Work

Metcon (No Measure)

5 Rounds

:40 seconds strict pull-ups

:20 seconds rest

:40 seconds DB Floor Press

:20 seconds rest

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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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