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Tuesday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Grab a foam roller and roll 1-2 inches trigger points x 30s each on:

– Quads

– Hamstrings

– Calves

– Lats

Warm-up

Warm-up (No Measure)

With a partner complete (medball and light KB):

30 Partner Wallballs

30 Partner Chest passes

30 Medball Cleans

30 Hollow Rocks

8 TGU (2 ea arm for each athlete)

*One person works

Strength

Muscle-ups (8 x 2-3, every 60-90s.)

Bar Muscle-ups (8 x 2-3, every 60-90s.)

Metcon

Metcon (AMRAP – Reps)

3 Rounds of:

1:00 Rope Climbs or Strict Pull-ups

1:00 of Hollow Rocks

1:00 Single Unders

1:00 Wallballs (20, 14)

1:00 TGUs (alternate arms)

1:00 Rest

*Score = total reps

Rx+:(Legless Rope Climbs)

L2: (Band Assisted Strict Pull-ups) (14, 10)

L1: (Ring Rows) (10, 8)

Accessory Work

Zig Zag Farmer Carry (Max Distance in 4:00)

This is a farmer carry where athletes will walk in a zig-zag pattern instead of straightforward.

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