Mountainside CrossFit – CrossFit

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Skills and Drills

Ring Muscle Ups

Accessory Work

Take about 15 mins and work on a weakness

Follow MU cheat sheet-

Areas to work on-

Kipping, false grip holds and swings, dips, floor MU’s, banded MU’s, cycling 3+


Metcon (No Measure)

EMOM for 14 mins

odds: banana rolls 6 to left/ 6 to right

evens: the weakness you picked to work on
banana rolls- from hollow to superman w/o touching ground w/ feet or hands


Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

3 MU’s

5 front squats 95/65

35 DU’s

MU- do 3 ring rows/3 dips (keep toes on floor no bands)

DU’s- penguins

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