Mountain Strength CrossFit – CrossFit


Warm-up (No Measure)

In groups of 2 or 3:

– 20 Partner Patty Planks

– 10 superman to hollow rock rolls

– 20 KB single leg deadlifts

– 10 jumping ring dips


Warm-up (No Measure)

Ring Dip and HSPU skill work

• Ring Dip Progression: Jumping ring dips, jump + negative, kip practice from the bottom of the dip, ring dips.

• HSPU Progression: Partial kick ups (athletes that can’t keep straight arms do a partial kick up while keeping front foot on the ground), pike push up, handstand hold, kipping HSPU.


HAM Solo (Time)

For Time:

60 Russian KB Swings 70/53#

60 Push-ups

45 Russian KB Swings 70/53#

45 Ring Dips

30 Russian KB Swings 70/53#

30 HSPU’s

L2: 53/35#, 45 Push-ups, 30 Ring Dips, 15 HSPU’s

L1: 35/25#, 30 Push-ups, 30 Jumping Ring Dips, 30 Push-ups

Accessory Work

Metcon (AMRAP – Reps)

Goblet Squats 70/53#

8 Rounds

:20 seconds work

:10 seconds rest


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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