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Saturday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

500m Row then

4 ROUNDS

:20 Mt Climbers

:20 Bottom of Squat Hold

:20 Inch Worms

Warm-up

Warm-up (No Measure)

Set up equipment for WOD

Review and warm up each movement.

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Modify appropriately for fitness level.

Adjust volume to 40, 30 or 25 reps per movement station

MOVEMENT ADJUSTMENTS…

– Box Jump – Step Ups or Air Squats if cannot jump.

– Jumping Pull-ups – Ring Rows or Banded Strict if cannot jump.

– Kettlebell Swings – Russian Swings or KB Deadlift if upper body injury.

– Walking Lunges – Bent Over Rows or DB Hang Cleans if cannot lunge.

– Knees to Elbow – Hanging Knee Raise, V-Ups, or Tuck Ups.

– Push Press – Push Ups or Bench Press if cannot go overhead.

– Plate Good Mornings – Supermans, RDL, or Hip Extensions.

– Wall Balls – Med Ball Push Press to Target, DB Push Press, or Med Ball Front Squat.

– Burpees – Sit Ups or Slam Balls.

– Double Unders – Double the Single Unders, 1:00 Assault Bike sprint, or Plate Hops.

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