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Saturday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

◦ 10 pvc push press or strict press

◦ 10 light kb swings

◦ 15 jumping jacks

◦ 15 mountain climbers

◦ 20 good mornings

◦ 20 high kicks each leg

◦ Then work back down the ladder

Prep

Warm-up (No Measure)

• Partner up and grab a box, set box to lowest height.

• P1 does 10 kb deadlifts, P2 does step-ups, then switch.

• P1 does 10 BB push press, P2 does fast step up and over the box, then switch.

• Athletes add a little weight to KB and BB

• P1 does 10 Kb swings to shoulder, P2 does depth jumps (step off box into a soft landing), then switch.

• P2 does 10 bb push press, P2 does box jump, then switch.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

Partner “Jack”

20min. AMRAP:

10 Push Press (115/75#)

10 KettleBell Swings (53/35#)

10 Box Jumps (24/20″)

*Alternate full rounds with your partner*

L2: 95/65#, 44/26#

L1: 75/55#, 35/18#, 20/12″

After Bash!

Metcon (No Measure)

Alternating Tabata:

V-Ups

Ab-Mat Sit-Ups

*Try using a medball on the sit-ups*

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