Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Accumulate :60 in an inactive hang from bar

:30 Lat stretch each arm

25 reps of A-T-Y drills

Metcon

Shoulder Press (10 x 5, adding weight if necessary)

Part of EMOM 20

EVEN: 5 Strict Press

ODD: 5 Weighted Strict Pull-ups

Barbell taken from ground

Weighted Pull-ups (10 x 5, adding weight if necessary)

Part of EMOM 20

EVEN: 5 Strict Press

ODD: 5 Weighted Strict Pull-ups

Barbell taken from ground

Accessory Work

Metcon (No Measure)

3 Sets

20 Alternating DB Hammer Curls

20 DB Skull Crushers (Tricep Extensions)

20 Weighted Ab-mat Sit-up