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Friday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Sets

:30 Scorpion Stretch

:30 Doorway Stretch

:30 Wall Slides

:30 A-T-Y Drills

Warm-up

Warm-up (No Measure)

Progressive Gymnastics Warm-up

Round 1: 2x

10 Elbow-to-Instep

10 Walking lunges

10 Scap Pull-ups

10 Push-ups

Round 2:

10m Bear Crawl

10 Assisted Pistol

10 Kip Swings

10 Ring Dip

Round 3: 2x

:30 Handstand Hold

10 Pistol

10 Strict Pull-ups

10 Handstand Push-up

Prep

Warm-up (No Measure)

Metcon Movement Review

– Clean and Jerk

– Toes-To-Bar

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
L2: 105/75#

L1: 75/55#, Laying Toes-To-Bar

Accessory Work

DB Floor Press (5 x 15)

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