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Tuesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

• Walk 100m, jog 100m, 20 leg swings front to back, 20 side to side, :30 calf

stretch each leg

• Lunge with a torso twist, toe touch, high knees, butt kicks, straight leg,

sidestep and sidestep jumping jack.

• Then toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside

of foot, walk on inside of foot and 50 meter hashmarks.

• Runs of 20, 40 and 60 meters at about 80

percent of increasing effort, alternating each distance with a partner.

Prep

Warm-up (No Measure)

– 7:00 of Chest-To-Bar Pull-up Review

– 5:00 of KB Swing Review

Metcon

Metcon (5 Rounds for time)

“Hyperion”

Every 4:00 For 5 Rounds

400m Run

21 KB Swings (50/35#)

12 Chest-To-Bar Pull-ups

L2: 35/25#, Pull-ups

L1: 25/15#, Ring Rows

Accessory Work

Metcon (No Measure)

Accumulate 50 DB Bicep Curls

Accumulate 50 DB Skull Crushers

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