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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds, alternate between jumping rope and the following movements, :30 of each:

– PVC pass through

– PVC around the world

– PVC good morning

– OHS

Prep

Warm-up (No Measure)

Pull-up progression:

– Ring row

– Scap pull-up

– Kip swing

– Increasing Kip swing

– Pull-ups

– Butterfly pull-ups

Warm-up (No Measure)

Running warm-up:

– 2 x 100m

– 200m

– 300m

Rest :30 in between each

Metcon

Jango Fett (Time)

3 Rounds:

Run 800m

35 Pull-ups

L2: Run 600m, 25 Pull-ups

L1: Run 400m, 35 Ring Rows

Accessory Work

DB Skull Crusher (3 x 20)

Plank Complex (3 x 30)

Left side, Right side, Elbow

Banded Pushdowns (3 x 40)

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