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Sunday

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

Strength

1: Back Squat (4 x 5. Rest 60s.)

– Add weight each set working to a moderate/heavy set.

2: 1-arm DB Row (4 x 8 ea. Rest 60s.)

*Pick one moderate weight for all sets.

3: DB Forward + Reverse Lunge (4 x 6 ea. Rest 30s.)

Finisher

Metcon (Weight)

3 Sets of:

20 Alt. DB Curls (total)

30m Bottoms-up KB Carry (15m each)

Rest 60s.

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