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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets

:30 Doorway Stretch

:30 Scorpion Stretch

:30 Upward to Downward Dog

:30 Boot Strappers

Warm-up

Warm-up (No Measure)

Barbell Warm-up With PVC or Barbell

– 10 Strict Press

– 10 Front Squats

– 10 Hang Power Clean

Gymnastics Warm-up

– 5 Scap Pull-ups

– 5 Kip Swings

– 5 Kip Swing + Knees-up

– Multiple Toes-to-Bar

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Starlord”

Part 1

AMRAP 5

15 GHD Sit-ups

5 Strict Press (135/95#) (Taken from the floor)

Rest 5:00

L2: Partial GHD Sit-ups, 95/65#

L1: Sit-ups, DB Strict Press

2: Metcon (AMRAP – Rounds and Reps)

“Starlord”

Part 2

AMRAP 5

10 Toes-To-Bar

10 Front Squats (135/95#)

Rest 5:00

L2: 5 Toes-To-Bar, 95/65#

L1: 10 Laying Toes-To-Bar, DB Front Squats

3: Metcon (AMRAP – Rounds and Reps)

“Starlord”

Part 3

AMRAP 5

5 Bar Facing Burpees

15 Hang Power Cleans (135/95#)

L2: 95/65#

L1: Burpees over DB, DB Hang Power Cleans

Accessory Work

Metcon (No Measure)

On a 7:00 Clock

7 Stiff Leg Deadlift (135/95#)

7 Bent Over Rows

*Goal is moderate weight, unbroken sets

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