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Teens Winter Session 2 Class 2

Mountain Strength CrossFit – Pre Teens and Teens 1): Metcon (Time) 4rds For Time 10 Over the bar burpees or reg. 10 Overhead Squats 10 Over the bar burpees or reg 10 Push Press

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Thursday

Mountain Strength CrossFit – CrossFit Warm-up Warm-up (No Measure) With a 10-25lb bumper plate: • Cycle through the following drills: toe taps on plate, side shuffle over plate left to right, jump on and off plate, jump feet on and off to side of plate • In push-up position: step

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Wednesday

Announcements Please join your MSCF family for our annual Post Holiday Party at TWK on Wednesday, January 9th @7pm! Mountain Strength CrossFit – CrossFit Warm-up Warm-up (No Measure) • 3 rounds: :30 at each Banded shoulder stretch, alternating elbow rack position stretch, dip drive with shoulders and butt against wall,

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Teens Winter Session 2 Class 1

Announcements Please join your MSCF family for our annual Post Holiday Party at TWK on Wednesday, January 9th @7pm! Mountain Strength CrossFit – Pre Teens and Teens Strength 1): Back Squat (5×5) Metcon 2): Metcon (AMRAP – Rounds and Reps) “Half Cindy” AMARP 10 5 Pull Ups 10 Push Ups

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Tuesday

Announcements Please join your MSCF family for our annual Post Holiday Party at TWK on Wednesday, January 9th @7pm! Mountain Strength CrossFit – CrossFit Warm-up Warm-up (No Measure) Athletes partner up. • 3 rounds each of • P1: row, P2: performs 10 arm circles, 10 ring row, 10 kip swing,

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Monday

Announcements Please join your MSCF family for our annual Post Holiday Party at TWK on Wednesday, January 9th @7pm! Mountain Strength CrossFit – CrossFit Warm-up Warm-up (No Measure) Athletes partner up, increase movement difficulty each round, switch after movement. P1: Row, P2: Reps of movement ◦ Round 1: 20 shoulder

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Sunday

Announcements Please join your MSCF family for our annual Post Holiday Party at TWK on Wednesday, January 9th @7pm! Mountain Strength CrossFit – CrossFit Warm-up Warm-up (No Measure) Coach’s Choice Dynamic Warm-up Metcon Metcon (Time) For Time: Row 1,000m / Run 800m 100 Dumbbell Snatch (50/35#) (Alt.) L2: 45/25# L1:

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Saturday

Announcements Please join your MSCF family for our annual Post Holiday Party at TWK on Wednesday, January 9th @7pm! Mountain Strength CrossFit – CrossFit Warm-up Warm-up (No Measure) 2-3 rounds of 10-12 reps each ▪ Ring row/kip swing ▪ Barbell deadlift ▪ Leg swings each leg ▪ Dead bugs ▪

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Friday

Announcements Please join your MSCF family for our annual Post Holiday Party at TWK on Wednesday, January 9th @7pm! Mountain Strength CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 rounds of the wall ball warm-up • :30 medicine twists side to side hugging medicine ball • :30 of swings through

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Thursday

Mountain Strength CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 rounds: 15 Y raises 15 T raises 10 lite alternating KB strict press 10 banded side steps Skill Work Warm-up (No Measure) Push Press & Jerk Review with PVC or BB, ~20-25 reps total, rest in 5 rep increments Metcon

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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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