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Tuesday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

2 Sets

:60 Lacrosse Ball Roll – Lat (Each Side)

:30 Scorpion Stretch

:30 Banded Pull Apart

Warm-up

Warm-up (No Measure)

On a 6:00 Clock

0:00-3:00

20 Single or Double Unders

10m Bear Crawl

10 Scap Pull-ups

3:00-6:00

10 Hollow Rocks

5 Kip Swings

5 Push-ups

6:00-9:00

1-5 Muscle-ups or Jumping Muscle-ups

5-10 Dive Bomber Push-ups

Metcon

Metcon (Time)

“Komodo Dragon”

9 Rounds For Time

3 Bar Muscle-ups

6 DB Push Press (50/35#)

36 Double Unders

L2: 6 Chest-To-Bar Pull-ups, 35/30#

L1: 3 Single Arm Ring Rows (Each Arm), 15/10#, Single Unders

Accessory Work

Metcon (No Measure)

3 Sets

10 DB Curl To Press

:60 Handstand Hold

*Hold single DB with both hands

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