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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

:20sec. Squat Therapy

:10sec. Rest

:20sec. Ring Support (Top)

:10sec. Rest

:20sec. Push-Up to Down Dog

:10sec. Rest

:20sec. Ring Support (Bottom)

:10sec. Rest

Skill Work

Ring Dips

Accumulate about 10 reps of jumping ring dips, then work through progressions with bands, strict and kipping.

Metcon

Metcon (Time)

For Time with a partner:

100 Ring Dips

200 WallBalls (20/14#)

100 Ring Dips

L2

50 Ring Dips

200 WallBalls (14/10#)

50 Ring Dips

L1:

50 Jumping Ring Dips or

Banded Dips

200 WallBalls (10/6#)

50 Jumping Ring Dips or

Banded Dips

Time Cap: 25 minutes

Metcon (Time)

For Time with a partner:

100 Ring Dips

200 WallBalls (20/14#)

100 Ring Dips

L2

50 Ring Dips

200 WallBalls (14/10#)

50 Ring Dips

L1:

50 Jumping Ring Dips or

Banded Dips

200 WallBalls (10/6#)

50 Jumping Ring Dips or

Banded Dips

Time Cap: 25 minutes

Metcon (Time)

For Time with a partner:

100 Ring Dips

200 WallBalls (20/14#)

100 Ring Dips

L2

50 Ring Dips

200 WallBalls (14/10#)

50 Ring Dips

L1:

50 Jumping Ring Dips or

Banded Dips

200 WallBalls (10/6#)

50 Jumping Ring Dips or

Banded Dips

Time Cap: 25 minutes

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