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Tuesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position

Strength

1a: Ring Dips (3 x 10. Rest 60s.)

3 x 10. Rest 60s.

1b: Seated Banded Lat Pulldowns (3 x 20. Rest 60s.)

Metcon

Metcon (AMRAP – Reps)

5 Rounds of, 30s work/30s Rest:

1a) KBS (53, 35)

1b) Mountain Climbers

1c) Hollow Rocks

1d) Double Unders

Rx+:(1b = Handstand Push-ups) (1c = T2B) (1d = Triple Unders)

L2: (35, 25) (Double Under Attempts)

L1: (35, 25 Russian Swings) (Single Unders)

*Score = total reps completed

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