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Monday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Rounds

:30 Pec Stretch (Each Arm)

:30 Couch Stretch

:30 Child’s Pose

Warm-up

Warm-up (No Measure)

AMRAP 4

15 PVC pass throughs

10 leg swings each leg

10 scap pull-ups

Then

Snatch & OHS Warm-up:

1) Snatch pull from mid thigh, knees, then high hang

2) Muscle snatch

3) OH lunge left, OH lunge right

4) Overhead squat

5) Snatch balance

6) Snatch deadlift to mid thigh + snatch

7) Snatch

Prep

Overhead Squat ( 3 x 7, working to Metcon weight)

Metcon

Metcon (Time)

“Meat Titan”

For Time

50 Pull-ups

50 In-Place Front Rack Lunges (135/95#)

50 GHD Sit-ups

50 Overhead Squats (135/95#)

L2: 95/65#, 25 Pull-ups, 25 GHD Sit-ups

L1: 75/55#, 30 Jumping Pull-ups, 30 Tuck ups

Accessory Work

Metcon (No Measure)

3 Rounds

Barbell Curl 21’s

Barbell Tricep Extensions

30m Gun Walk

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