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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 reps of each movement:

– Shoulder taps from push-up

– Standing A,T,Y raises

– Scorpion stretch

– PVC strict press

– Pass through

– Dive bomber push-up

– Jumping ring dip

Then

Every :30 x4 minutes:

– 5-10 slow wall squats to a wall ball

Metcon

Gum Drop (Time)

For Total Time:

7 Rounds:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Then

1 Round:

35 Strict Pull-Ups

70 Push-Ups

105 Air Squats

Time Cap: 20 minutes

L2: 7 Rounds of 3, 7 and 15 reps, then 1 Round of 21, 49 and 105 reps

L1: 7 Rounds of 5 Ring Rows, 5 Push-Ups and 10 Air Squats, then 1 Round of 35 Rings Rows, 25 Push-Ups, 70 Air Squats

Accessory Work

Metcon (No Measure)

Alternating reps with a partner:

60 Barbell roll out

50 Med ball v-up

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