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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

• About :30 each movement.

• 2 rounds

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

• Push-up position alternating instep

• Mountain climbers

• Ring rows or kip swings

Strength

Metcon (Weight)

In 10 minutes build to a heavy complex of:

1 Clean Pull

1 Power Clean

1 Hang Power Clean

Metcon

Triple P’s (Time)

3 Rounds:

50 Alternating Pistols

30 Pull-Ups

10 Power Clean (155/105#)

L2: 40 Alternating Pistols to Box, 20 Pull-Ups, 115/75#

L1: 40 Split Squat (Alternate Every 10 Reps), 20 Jump Pull-Ups, 95/65#

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