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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Athletes partner up

• P1: 2x 5-10-15m shuttle jog or side shuffle

• P2: PVC pass through/ Scapular Pull-up or scapular ring row/ A T Y arm raises/ OH Lunges in Place/ muscle-snatch

• P1 switches after the shuttle run and they progress to a new movement each round.

Skill Work

Metcon (No Measure)

5 sets of pull-up skill/strength progressions. Options include:

– kip swings

– pull-ups

– chest to bar pull-ups.

– bar muscle-ups

Strength

Shoulder Press (2-2-2-2-2, adding weight)

Push Press (4-4-4-4-4, adding weight)

After Bash!

Metcon (2 Rounds for reps)

70% of best 4 push press

1min. Max Reps Push Press

Rest 3min.

1min. Max Reps Push Press

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