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Sunday

Announcements

Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

“Joe DeFranco Limber 11”

Foam Roll IT Band

Foam Roll Adductors

SMR Glutes (lax ball)

Bent-knee Iron Cross

Rollovers into V-sits

Rocking Frog stretch

Fire Hydrant circles

Mountain Climbers

Cossack Squats

Seated Piriformis stretch

Rear Foot Elevated Hip Flexor stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 DB Hang Squat Cleans (50, 35)

12 Burpees

200 Meter Run

Accessory Work

1a: DB Bench Press (Neutral Grip. 4 x 8. Rest 45s.)

1b: Glute-Ham Raises (4 x 5-8. Rest 45s.)

2a: Handstand Holds (3 x 15-20s. Rest 30s.)

2b: L-Sit (3 x 10-15s. Rest 30s.)

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Summer Youth/Teens Classes 2022

Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

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