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Tuesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Work through 10-15 reps of each, for about 3 rounds or 7 min

▪ Pulls on a rower or 4/7 cals on a bike

▪ Push-ups

▪ Ring rows

▪ PVC OHS

▪ Hip extension/good morning

▪ Pistols to a box or/lunges

▪ Hollow rock

Gymnastics

Pull-ups

◦ On the floor 2x 10 hollow rocks, 10 super man arches.

◦ Kipping pull-up progression: scap pull-ups, kip swing, kip swing + kip, pull-ups/attempts, multiple.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10/7 Calorie Assault Bike or Row

10 Dumbbell Overhead Walking Lunge (50/35#) (Right)

10 Pull-Ups

10 Dumbbell Overhead Walking Lunge (50/35#) (Left)

*DB Lunges are in place*

L2: (35/20#)

L1: 7(/5 Calorie), (20/10#), Banded Pull-Ups

Accessory Work

Metcon (No Measure)

Not For Time:

2 Rounds:

10 T-Raise (2.5 or 5#)

10 Y-Raise (2.5 or 5#)

10 Standing Snow Angels (2.5 or 5#)

20 Banded Side Steps (R/L)

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