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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

About :30 each movement.

• Unloaded lunge left/right, 2 lunge front, 2 lunge back

• Push-up position alternating instep

• Mountain climbers

Skill Work

Metcon (No Measure)

Muscle-up Skill Work

3 Rounds:

10 False Grip Ring Rows

10 Ring Dips

10 GHD Sit-Ups (Fast) or Sit-Ups

10 Muscle Up Transitions

*Increase or decrease the difficulty as needed*

Metcon

Metcon (AMRAP – Rounds and Reps)

12min. AMRAP:

4 Muscle Ups

8 Devils Press (35/20#)

L2: 2 MU’s or Jumping MU’s, 25/15#

L1: 4 MU Transitions, 15/10#

Accessory Work

DB/KB Rows (30-20-10 Alternating)

DB Hammer Curls (30-20-10)

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