Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Progressive HSPU Warm-up

1) Partial Kick-up // arms straight

2) Wall Walk

3) Pike Push-up

4) Handstand + Negative

5) Kipping Handstand Push-ups

Once done with progressive warm-up: 3-5 reps every :30 for 4 minutes

Metcon

Metcon (Time)

“Muscle Taxi”

For Total Time

2x 1000/800m Row

4x 500/400m Row

6x 250/200m Row

*Rest 1 minute between all efforts

L2: 1x 1000/800m, 2x 500m/400m, 4x 250/200m

Accessory Work

Metcon (Time)

Accumulate 100 Ring Rows

*Every minute on the minute perform 10 DB side bends each side