Mountain Strength CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds:

10 T-Raises

10 Y-Raises

10 Standing Snow Angels

5 Barbell Climbs (Down and Up)

Skill Work

Warm-up (No Measure)

Med Ball Clean and Pull-up Skill Work

• Grab partner and medicine ball

• Athletes stand in 2 horizontal lines facing partner. Warm up 10 passes back and forth with partner, 10 bounce passes,

10 squat and pass, 10 side toss pass, 10 over head throw pass, 10 bucket toss (in between legs) pass, 10 squat passes,

10 shot throws each arm.

• Review medicine ball clean: 5-10 reps of each rep

• MB Deadlift, MB deadlift + shrug, Front Squat, Shrug and drop, medicine ball clean

• Athletes move to pull-up rig 5-10 reps of the following progression:

• Scap pull-ups, kip swing, kip swing+ pull up or attempt, multiple pull-ups


Metcon (Time)

For Time:

50 Burpee

75 Pull-ups

100 Med-Ball Cleans (20/14#)

L2: 40 Burpees, 50 Pull-ups, 75 Med-ball Cleans (20/14#)

L1: 35 Burpees, 50 Jumping Pull-ups, 75 Med-ball Cleans (14/10#)

Accessory Work

Metcon (No Measure)

Accumulate 2:00 min in the


Hip Extension Hold

Hollow Hold

Hang from pull up bar


Summer Youth/Teens Classes 2022

Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will


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