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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

• Walk 100m, jog 100m, 20 leg swings front-to-back, 20 side-to-side, :30 calf stretch (each leg)

• Lunge with a torso twist, toe touch, high knees, butt kicks, straight leg,

sidestep and sidestep jumping jack.

• Then, toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot and 50-yard hash marks.

• The final drills feature short runs of 20, 40 and 60m at about 80 percent

of increasing effort, alternating each distance with a partner.

Metcon

Metcon (8 Rounds for time)

“Water Buffalo”

8 Rounds

Every 3:00

Run 400m

L1: Run 300m

Accessory Work

Metcon (No Measure)

On a 6:00 Clock

15 DB Side Bends (70/50#) (Each Side)

10 DB Bent Over Rows (Each Side)

10 DB Push Press

*Goal is smooth, unbroken reps, not speed

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