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Monday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Sets

:30 Dive Bomber Push-up

:30 Split Stretch

:30 Cat/Camel

Warm-up

Warm-up (No Measure)

Medicine Ball Warm-up

Cycle through movement set 1-3 times as needed

1) Medicine ball side toss against wall – left side

2) Medicine ball side toss against wall – right side

3) Medicine ball chest pass against wall

4) Medicine ball bucket toss with partner

5) Medicine ball ground to overhead

Medicine Ball Clean Progression

5 reps per progression

1) Med Ball Deadlift

2) Deadlift Shrug

3) Front Squat

4) Shrug and Drop Down

5) Hang Clean

Metcon

Metcon (Time)

“Tiger”

3 Rounds For Time

21 DB Hang Squat Cleans (50/35#)

500/400m Row

Plank Hold (For as longas the row takes)

L2: 35/25#

L1: 15/10#, 300/220m Row

Accessory Work

Metcon (AMRAP – Reps)

On a 5:00 Clock

Max Reps of Toes-To-Bar

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