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Tuesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Agility Drills

10m at a time

1) pull knee to chest, pull heel to chest, soldiers kicks, high knees, butt kicks

2) bunny hops, hop on left foot, hop on right foot, shuffle left, shuffle right

3) back pedal, jump 2 hops forward and 1 hop back, run down and back relay

(1st person runs out and back then tags next person in line)

Metcon

Metcon (Time)

“Demeter”

For Total Time

Run 1600m

Rest 3:00

Run 1200m

Rest 2:00

Run 800m

Rest 1:00

Run 400m

L2: 1200m/1000m/600m/400m

L1: 1000m/400m/400m/400m

Cool Down

Warm-up (No Measure)

3 Sets

:30 Calf Stretch

:30 Seated Sit and Reach

Accessory Work

Metcon (AMRAP – Reps)

AMRAP 5

Ring Rows Or Strict Pull-ups

Rx+: Weighted Strict Pull-ups

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