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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Squat Therapy (Use Wall)

15 Banded Side Steps

10 Ring Rows

15 PVC Strict Press

Skill Work

Metcon (No Measure)

Pull-up Skill Work

5+ sets of the following, depending on skill level:

– kip swings

– pull-ups

– chest to bar pull-ups

– bar muscle-ups

Metcon

You Get What You Give (Time)

5 rounds

12 Front Squats (155/105#)

9 Push Jerk (155/105#)

6 Strict Pull-Ups

L2: 115/75#, Banded Strict Pull-Ups

L1: 75/55#, Ring Rows

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