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Monday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Foam Roll Adductors x 30s each

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Push Press

5 Back Squat

5 Goodmornings

5 Rows

Rest 40-60s, add light weight.

Skill Work

Handstand Push-ups (5:00 Skill Work)

Strength

Regular Stance High Box Squat (3RM. Rest 2:00)

*Use at 15-18” Box

*Spotters on both sides of the bar*

*Beginner: 5 x 5 adding weight each set if possible.

Metcon

Blue Steel (Time)

For time:

21-15-9

Deadlifts (225, 155)

Wallballs (20, 14)

HSPU

Rx+:(30, 20) (Strict HSPU)

L3: (185, 125)

L2: (155, 105) (Push-ups)

L1: (135, 95) (Box Push-ups)

12:00 Cap

Accessory Work

1a: Glute Hip Thrusts (On a bench: 3 x 6 ea. (3 count pause). )

1b: Banded Paloff Press (Wide stance, Heavy Band: 3 x 8 ea. Rest 30s.)

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