Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Rounds

:30 Sec. Rack Position Stretch

:30 Sec. Wrist & Forearm Stretch (Both Arms)

:30 Sec. Lat Smash (Both Arms)

Warm-up

Warm-up (No Measure)

4 Rounds with a partner, alternating movements:

1) 12 reps of a wall squat // alternate elbows up in front squat rack position

2) 12 false grip ring rows // samson

stretch

3) 12 muscle-up transitions from floor // burpee no push-up

Strength

Front Squat (EMOM 8: 2 front squat, adding weight)

*From the floor

Metcon

Moosetracks (Time)

For Time

10 Muscle-ups

20 Front Squat (155/105#)

30 Front Rack Lunge In Place (155/105#)

20 Front Squat (155/105#)

10 Muscle-ups

L2: 115/75#, Jumping Muscle-ups

L1: 75/55#, Ring Dips