Mountain Strength CrossFit – CrossFit


Warm-up (No Measure)

:30 Sec. Banded Shoulder Stretch (Each Arm)

:30 Sec. Push-Up To Down Dog

:30 Sec. PVC Pass Through


Warm-up (No Measure)

Athletes partner up. Partner 1 runs 100m while the Partner 2 performs a movement; then both switch. Perform 2-3 rounds.

• Movements:

1) Shoulder taps in plank position

2) Easy single arm ring row (alternate arms)

3) Bear crawl forward, Bear crawl backward

4) Strict upright DB row (alternate arms)

5) Partial kick up or kick up to handstand hold


Handstand Push-ups (5-10 Minutes of Progression Work)


Cookie Dough (Time)

For Time

21 Handstand Push-ups

400M Run

21 Weighted Strict Pull-ups

15 Handstand Push-ups

400M Run

15 Weighted Strict Pull-ups

9 Handstand Push-ups

400M Run

9 Weighted Strict Pull-ups

L2: 12/9/6 HSPU’s, 15/9/3 Pull-ups

L1: 12/12/12 Push-ups, 15/15/15 Strict Ring Rows

Accessory Work

Metcon (No Measure)

5 Rounds

:20 Sec. DB Overhead Tricep Extensions

:10 Sec. Rest

:20 Sec. Plank Complex

:10 Sec. Rest


Summer Youth/Teens Classes 2022

Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will


Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.