Mountainside CrossFit – CrossFit

View Public Whiteboard

Skills and Drills



Pull-ups (1 set for max reps )

On a 12 min running clock:

Min 0:00-3:00 warm up

Min 3:00 max set pull ups (DO NOT have to be strict)

Use remainder of time to work on skills or strength building – i.e. kipping, butterfly, weighted pull ups, negatives, L-sit pulls, etc


Metcon (No Measure)

Every 3 min for 15 min:

200m sprint

5 tire flips (big/medium)

5 man makers 35/25
*Measure down-and-back sprint in alley

*Remainder of time is rest

*Stagger every other 1:30 for big classes or have half of class start on Metcon instead of gymnastics

Recent Posts

Leave a Comment