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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10-12 reps of each:

– PVC strict press

– Shoulder taps from push-up

– Standing A,T,Y raises

– PVC pass through

– Strict press

– Easy ring push-up

– Ring row

Strength

Shoulder Press (7 x 3, adding weight as necessary)

Gymnastics

Warm-up (No Measure)

L-Sit Pull-up progressions

Metcon

Warheads (Time)

3 Rounds

5 L-Pull-Ups

15 Ring Push-Ups

5 L-Pull-Ups

15 Ring Push Ups

750/600m Row

L2: 5 Strict Pull-ups with knees up, 8 Ring Push-ups

L1: 5 Strict Banded Pull-ups, 15 Push-ups, 500/400m Row

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