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Friday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Sets

:30 Couch Stretch (Each Leg)

:30 Banded Arm Stretch (Each Arm)

:30 Pigeon Stretch (Each Leg)

:30 Banded Shoulder Stretch

Warm-up

Warm-up (No Measure)

• Partner 1 holds PVC straight out at pocket height, Partner 2 performs 10 step-up and

overs and then 10 step under the PVC

• Then, Partner 1 and 2 switch

• Next, Partner 1 performs hollow rocks, Partner 2 performs 15 PVC Around-the-Worlds

• Then, Partner 1 and 2 switch

Gymnastics

Warm-up (No Measure)

Pull-up Progress

Perform 5 reps of each

1) Hollow Rock

2) Single Arm Ring Row

3) Scap Pull-up

4) Kip Swing

5) Pull-up

Prep

Push Jerk (4 x 5 working to Metcon weight)

Metcon

Metcon (Time)

“Zeus”

For Time

30-20-20-30

Pull-ups

9-6-6-9

Push Jerk (185/125#)

L2: 20-15-15-20 Pull-ups, 135/95#

L1: 20-15-15-20 Jumping Pull-ups, 75/55#

Accessory Work

Metcon (No Measure)

With a partner, accumulate 100 V-ups (resting partner holds a side plank)

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