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Tuesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll Lats + Thoracic Spine x 30s each then,

2 Rounds of:

5-10 Yoga Push-ups

15 Banded Pull-aparts

5-10 Yoga Push-ups

15 Banded Pull-aparts

20 Shoulder Taps

Strength

Bench Press (1RM. Rest 2:00)

Beginner: 5 x 5, adding weight each. Rest 2:00

Skill Work

Rope Climb (2-3 Sets of 1 rope climb)

Muscle-ups (2-3 Sets of 1 muscle-up)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

2/1 Rope Climbs

6/3 Ring Muscle-ups

200 Meter Run

Rx+: (2/1 Legless Rope Climb)

L3: (1 1/2 Rope Climb) (10/8 Ring Dips)

L2: (5 Strict Pull-ups) (15/12 Push-ups)

L1: (10 Ring Rows) (10/8 Box Push-ups)

*Alt. Scaling for 200m Run = 200m Row or 30s Bike

Accessory Work

1a: DB Pull-overs (3 x 10. Rest 30s.)

1b: Landmine Rotation (3 x 30. Rest 30s.)

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