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Tuesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10-15 reps of each, if you can’t progress to a harder movement, stay at the last movement you successfully

completed.

• Round 1: walking lunge, shoulder taps in plank , mountain climbers, jumping jacks, ring row

• Round 2: Air squat, bear crawl, burpee no push-up, skip for height, kip swing

• Round 3: cossack squat, inch worm + push-up, pistol (assisted), pull-up

• Round 4: pistol (assisted), Archer Push-up, single arm ring row, Abmat sit up

Gymnastics

L-Sit (5 minutes of skill work)

Metcon

Woody (Time)

2 Rounds:

50 Pull-ups

1:00 L-Sit hold (Both legs up)

50 Push-ups

1:00 Hang From Pull-Up Bar

50 Ab-Mat Sit-ups

1:00 Handstand Hold

L2: 30 Pull-Ups/Push-ups/Sit-ups, One-leg L-Sit Hold

L1: Jumping Pull-Ups, Knee Above Hip L-Sit Hold, Plank Hold

Accessory Work

DB Hammer Curls (Accumulate 50)

DB Press (Accumulate 50)

Neutral Grip

DB Skull Crusher (Accumulate 50)

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