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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30 sec. Banded Shoulder Stretch (Each Arm)

60 sec. Frog Stretch

30 sec. Pigeon Stretch (Each leg)

10 hip extensions

30 sec. double or single under

Athletes partner up and alternate 1 round of 10 ring rows, 10 push ups.

Handstand Push-ups (Accumulate 8-10 reps)

With a partner, alternate between HSPU’s and Bar MU’s

Gymnastics

Bar Muscle-ups (Accumulate 5-6 reps)

With a partner, alternate between Bar MU’s and HSPU’s

Metcon

Metcon (Time)

For Time:

200 Double Unders

Row 100/80 Calories

75 Hip Extensions

50 Handstand Push-Ups

25 Bar Muscle Ups

L2: 100 DU’s, 80/65 Calories, 60 HE’s, 30 HSPU’s, 15 Bar MU’s

L1: 2 Min DU attempts or 300 SU’s, 65/50 Calories, 40 HE’s or Good Mornings, 30 Piked Push-ups, 20 Banded C2B PU’s

Time Cap: 22 minutes

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