Mountain Strength CrossFit – CrossFit


Warm-up (No Measure)

3 Rounds:

• 10x ATY Shoulder drill

• 10 Jumping ring dips or bench dips

• 10 scap pull-ups on pull-up rig

• 10 “high fives” facing a partner in a push-up position

• 10 total alternating no push-up burpees with a partner


Pete the Panther (Time)

5 Rounds:

20 GHD Sit-Ups

20 Dumbbell Push Press (50/35#)

20 Ring Dips

L2: GHD Sit-Ups to parallel, 35/20#, Banded Ring Dips

L1: Sit-Ups, 20/10#, Bench Dips

After Bash!

Metcon (Weight)

4 Rounds:

:20sec. Hammer Curls

:10sec. rest

:20sec. Chin Over bar hold

:10sec. rest