Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Rounds

:30 Sec. Hang From Bar

:30 Handstand Hold

:30 Cobra Stretch

Warm-up

Warm-up (No Measure)

With a very light KB or DB

:30 sec of each

1) Arm circles forward then backward

2) Lateral hope over DB

3) Arm swings front to back

4) Hop front to back over DB

5) Alternating arm swings up and down

6) Two foot shuffle over and behind DB

7) Around the world with DB

Metcon

Metcon (Time)

10 Rounds For Time

7 Toe-2-Bar

14 DB Snatch (50/35#)

21 Double Unders

L2: V-Ups, 40/30#

L1: Laying Toe-2-Bar, 20/10#, 35 Single Unders

Accessory Work

Metcon (No Measure)

3 Rounds Not For Time

:30 Sec. Active Hang From Bar

15 Sphinx Push-ups

10 Ring Flys

15 Reverse Ring Flys