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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Abmat Pizza Game x 6:00

*For every drop complete 10 walking Lunges + 20s Elbow Plank

Then with a barbell,

5 RDLs

5 Front Squats

5 Back Squats

5 Goodmornings

*Add weight + repeat

Strength

1: Speed Back Squat (With 1 second pause. 5 x 5 @55%, every 60s.)

2: Seated Box Jumps (15 Jumps working up to a challenging height. )

Sit on a box and jump up to a higher box

3: Front Rack Reverse Lunges (4 x 6 ea. Rest 90s.)

Metcon

Metcon (Time)

4 Rounds. Rest as little as possible.

15m Front Rack KB Carry

10 Bird Dogs (5 each w. a 2 count on each rep)

5 Barbell Single Leg RDLs each Leg

Cool Down

Warm-up (No Measure)

Worlds Greatest Stretch x 20-30s each pose

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