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Monday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

2 Rounds:

– 10 arm circles each arm forward and backward

– 10 arm swings front to back

– 10 leg swings each leg front to back

– 10 leg swings side to side each leg

– 10 arm swings down and up

– 10 toe touches + jump

– 10 body weight good mornings

Then

Squat Therapy: Grab medicine ball and 2x10lb plates. Athletes face wall and

squat to the ball with plates stack underneath. Take away a plate as they feel

more warmed up.

– Every :30 for 5 minutes, perform 5 slow air squats to ball

Gymnastics

Metcon (No Measure)

EMOM 8

1 pull-up + 1 chest to bar pull-up + 1 bar muscle-up

OR

1 kip swing + 1 pull-up + 1 chest to bar pull-up

Metcon

Rey (Time)

For Time

30 Hang DB Squat Clean 35/20#

30 Pull-ups

20 Hang DB Squat Clean 35/20#

20 CTB Pull-ups

10 Hang DB Squat Clean 35/20#

10 Bar Muscle-ups

L2: 25/15#, 20 Pull-ups, 10 CTB Pull-ups, 5 Bar Muscle-ups

L1: 15/10#, 30 Jumping Pull-ups, 20 Ring Rows, 10 Ring Rows

Accessory Work

Weighted Sit-ups (5 x 15 with DB)

DB Side Bend (5 x 20 each side)

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