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Wednesday

Announcements

Join us for Hero WOD “Murph” on Memorial Day (Monday, May 28). Sign up in Wodify – no class limit!
NO CLASSES Friday/Saturday MAY 25th AND 26th for Parking Lot Repaving.

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-upvof:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

X-Band Walks x 10 steps each direction + banded good morning x 2 rounds without stopping

Metcon

Metcon (No Measure)

30 Minutes on the Clock:

Sledpush x 30m

Farmer Carry x 30m

Turkish Get-up x 2 each.

Bike x 60s

*Today’s work is not for time or score. Rest as needed.

*Alternate Options: Sledpush = Weighted Step-ups x 60s Max Reps

Bike = Row or Jog for 60s at an easy pace

Accessory Work

Banded Leg Curls (Accumulate 100-150 each)

Banded Pull Aparts (Accumulate 75-100)

Banded Pullthroughs (Accumulate 40-50)

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Summer Youth/Teens Classes 2022

Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

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