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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds with a partner, PVC and light DB

• P1 holds PVC waist height and partner steps over with both legs and then steps under PVC for 10 reps, then switch.

• P1 performs 10 alternating DB snatches, P2 performs alternating front rack stretch.

Skill Work

Warm-up (No Measure)

Muscle-up Progressions

1) False Grip Ring Row

2) Jumping Ring Dip

3) Kneeling Muscle-up

Strength

Clean (Work up to a heavy clean + front squat)

Front Squat (Work up to a heavy clean + front squat)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Apollo”

AMRAP 12

6 Front Squats @ 70% Of Best Lift (Unbroken)

3 Strict Muscle-ups

L2: 6 Strict False Grip Ring Pull-ups

L1: 6 Strict Banded Pull-ups

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