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Sunday

Announcements

Spring Endurance Training will begin May 2nd 6am – June 6th
Members link: http://mtnstr.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZmGuOxtIQlcry010mRNQmNLup

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

3 Power Cleans

3 Front Squats

3 Jerks

Foam Roll each quad x 20s each

*Add weight each set

Then,

2 Rounds of:

8 Walking Lunges

8 Push-ups

8 Hollow Rocks

Foam roll each lat x 20s each

Strength

1a: Barbell Row (3 x 6-8. Rest 45s.)

*Add weight each set

1b: DB Reverse Lunges (3 x 6-8 ea. Rest 45s.)

*Add weight each set

1b: DB Reverse Lunges (3 x 6-8 ea. Rest 45s.)

*Add weight each set

Metcon

Metcon (Calories)

AMRAP 2:

Max Calories Row

Rest 60s

Metcon (Distance)

AMRAP 2:

Max Distance Run

Rest 60s

Metcon (AMRAP – Reps)

AMRAP 2:

Max Mountain Climbers

Rest 60s

Metcon (AMRAP – Reps)

AMRAP 2:

Max Power Cleans (135, 95)

Rest 60s

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Metcon (AMRAP – Reps)

AMRAP 2:

Max Front Squats (135, 95)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Accessory Work

1a: Banded Pulldowns (3 x 20. No rest.)

1b: Seated DB Cleans (3 x 15. No rest.)

1c: Russian Twists (3 x 30. Rest 60s.)

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