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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Mobility

Warm-up (No Measure)

Rollover to split stretch

10 Lateral Cossack Squats

10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)

Strength

Front Squat Box Squat (2RM. Rest 2:00)

– Use a 13-15″ Box.

– Beginner: 5 x 5, adding weight if form permits.

Metcon

Metcon (No Measure)

4 Rounds for quality, but at a fast pace.

1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.

1b) Band Resisted Russian KBS x 20 Reps.

1c) DB Serratus Crunch x 20 Reps.

*Rest 2:00 after each completed round. Scale loading as needed.

Cool Down

Warm-up (No Measure)

5 Minutes of Light Foam Rolling. This should NOT be painful.

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