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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes of Dynamic Warm-up that consists of:

50-100 ft of:

Knee Hug + Lunge + Toe Point + Thoracic Rotation

Inch worms (half distance + jog the rest)

Butt Kickers

Broad Jumps

Jumping Jack Shuffle (both sides)

Carioca (both sides)

Then,

Glute Activation:

2 Sets of:

10 Bird Dogs

10 X-Band Walk Left/Right

10 Banded Good Mornings

Strength

Overhead Squat (Build to a heavy set of 3 or 3RM. Rest 90s-2:00.)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
L2: (35, 25) (Band Assisted Pull-ups)

L1: (25, 15) (Ring Rows)

Alt. Scaling Options:

– 1k Row = 800m Run

11:00 Cap

Compare to 8/25/2017

Accessory Work

Banded Pullthroughs (3 x 25. Rest 60s.)

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