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Monday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

:30 Sec. Banded Shoulder Stretch (Each Arm)

:30 Sec. Push-Up To Down Dog

:30 Sec. PVC Pass Through

Warm-up

Warm-up (No Measure)

Athletes partner up. Partner 1 runs 100m while the Partner 2 performs a movement; then both switch. Perform 2-3 rounds.

• Movements:

1) Shoulder taps in plank position

2) Easy single arm ring row (alternate arms)

3) Bear crawl forward, Bear crawl backward

4) Strict upright DB row (alternate arms)

5) Partial kick up or kick up to handstand hold

Gymnastics

Handstand Push-ups (5-10 Minutes of Progression Work)

Metcon

Cookie Dough (Time)

For Time

21 Handstand Push-ups

400M Run

21 Weighted Strict Pull-ups

15 Handstand Push-ups

400M Run

15 Weighted Strict Pull-ups

9 Handstand Push-ups

400M Run

9 Weighted Strict Pull-ups

L2: 12/9/6 HSPU’s, 15/9/3 Pull-ups

L1: 12/12/12 Push-ups, 15/15/15 Strict Ring Rows

Accessory Work

Metcon (No Measure)

5 Rounds

:20 Sec. DB Overhead Tricep Extensions

:10 Sec. Rest

:20 Sec. Plank Complex

:10 Sec. Rest

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