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Thursday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

On a 5:00 Clock

10 Scap Pull-ups

5 Kip Swings

10 Bird Dogs

10 Scorpion Stretch

Warm-up

Warm-up (No Measure)

Muscle-up Progression

5-10 Reps of Each

1) False grip ring row

2) Ring dip

3) Candle stick

4) Muscle-up progression

5) Jumping muscle-ups or muscle-ups

Hanstand Push-up Progression

:30-:60 of Each

1) Partial Kick-ups

2) Wall Walk

3) Handstand Hold

4) Handstand Negative

5) Strict Handstand Push-up

Metcon

Metcon (AMRAP – Rounds and Reps)

“Three-Toed Sloth”

AMRAP 20

2 Strict Muscle-ups

4 Strict Handstand Push-ups

16/12 Calorie Row

L2: Use Kipping for MU’s and HSPU’s

L1: 12 Ring Rows, 8 Push-ups, 12/10 Calorie Row

Accessory Work

Metcon (No Measure)

100 Banded Pull Aparts

100 Banded Face Pulls

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