Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

8-12 reps of each

◦ Round 1: scorpion stretch, Ring row, air squat, push-up (from knees), sit-up

◦ Round 2: scap pull-up, walking lunge, pike push-up, kip swing, sit-up

◦ Round 3: Pistols to a box, handstand hold, pull-up, sit-up

Strength

Front Squat (Work up to 5-7 reps of Metcon weight)

Weight should be taken from the ground

Metcon

Metcon (Time)

For Time:

12-8-6-4-2

Front Squat (225/155#)

36-24-18-12-6

Dumbbell Bear Crawl (50/35#)

L2: (185/125#), (35/20#)

L1: (135/95#), (20/10#)

Time Cap: 20 minutes

Accessory Work

Metcon (No Measure)

3 Sets:

*Not for Time*

10 Sit-ups

15 Hug-A-Twinkie or Reverse Hypers 20 Banded Side Steps (R/L)