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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

◦ 10-15 reps of each: Arm circles forward, backward circles, hug-your-selfs, scap pull-ups, kip swings, jumping pull-up, scorpion stretch on floor, step ups on box

◦ With a partner alternate and spot, work through a 3- 4 rounds 15m bear crawl, 5 push up, 5 pike push up, 20 second handstand hold against wall, 1 wall walk.

◦ 3×5 sets of Handstand push-ups or DB push press for those who cannot kick upside down.

Strength

Deadlift (4 x 7 unbrroken, increasing to Metcon weight)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
L2: 185/125# DL, 12-9-6 HSPU

L1: 135/95#, DB Push Press

Accessory Work

Weighted Hip Extension (3 x 20 (45/25#))

Plank (3 x :60)

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