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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

• Walk 100m, jog 100m, 20 leg swings front-to-back, 20 side-to-side, :30 calf stretch

(each leg)

• Lunge with a torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and

sidestep jumping jack.

• Then, toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot,

walk on inside of foot and 50-yard hash marks.

• The final drills feature short runs of 20, 40 and 60 meters at about 80 percent of

increasing effort, alternating each distance with a partner

Metcon

Metcon (Time)

“Beta Ray Bill”

For Time

Run 800m

Run 800m (15# Weight)

Run 800m (25# Weight)

Run 800m (35# Weight)

L2: Last run 400m, 10#/15#/25#

L1: Run 400m/400m/400m/200m, 10#/15#/20#

Accessory Work

Metcon (3 Rounds for reps)

3 Sets

Max Reps Single Arm DB Strict Press

*Rest as needed between sets

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