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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4-5 rounds, 7-10 reps of each:

– GHD sit-up partial ROM

– Inch worm + push up

– Ring row

– 1x wall walk or kick up to handstand

– 10m side shuffle down and back

Gymnastics

Metcon (No Measure)

5 minutes of Rope Climb skill work

Then

EMOM 5: 2 reps of a rope climb, box drill or pull-up stand

Metcon

Milky Way (Time)

3 Rounds

30 GHD Sit-Ups

30 Russian Twist 20/14#

3 Rope Climb (15′)

:60sec. Handstand Hold

(Accumulate as much as you can in :60)

L2: 20 GHD, 14/10#, 1 RC

L1: 20 Sit-ups, 10/6#, 6 single arm ring row each, :60 plank hold

Accessory Work

Pull-ups (3 x 5-10 Strict)

Barbell Curls (3 x 20)

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