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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

P1: 10 pass throughs, 10 scorpion stretch, 10 PVC strict press, 10 push-ups.

P2: rows

AMRAP 5

5 ring rows

5 pull up or jumping pull up

5 pull to stand

5 jump-foot-hang on rope

Warm-up (No Measure)

2 rounds:

P1: 10 pass throughs, 10 scorpion stretch, 10 PVC strict press, 10 push-ups.

P2: rows

AMRAP 5

5 ring rows

5 pull up or jumping pull up

5 pull to stand

5 jump-foot-hang on rope

Skill Work

Rope Climb (5-7 Minutes Skill Work)

Advanced athletes accumulate up to 10 rope climbs

Metcon

Franken Berry (4 Rounds for reps)

For Calories & Reps

1 Minute Bike for Calories

1 Minute Rope Climb

Rest 1 Minute

1 Minute Bike for Calories

1 Minute Bar Muscle-Ups

Rest 1 Minute

1 Minute Bike for Calories

1 Minute CTB Pull-Ups

Rest 1 Minute

1 Minute Bike for Calories

1 Minute Pull-Ups

L2: Jumping Bar Muscle-Ups and CTB Pull-Ups

L1: Pull to stand, Jumping Pull-Ups, Ring Rows

Accessory Work

Metcon (No Measure)

5 Rounds:

10 Glute Bridges

15 Hip Extensions

*Add weight to either exercise

*Substitute good mornings if needed instead of hip extensions.

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