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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

400m jog with a buddy. Then, with a light KB, perform the following for :20 on/:10 off:

1-Arm KB Swing – R

1-Arm KB Swing – L

KB Push Press – R

KB Push Press – L

Single Arm KB Row – R

Single Arm KB Row – L

Lateral Burpee over the KB

KB Windmill – R

KB Windmill – L

Goblet Reverse Lunge – R

Goblet Reverse Lunge – L

KB Weighted Situp

Gymnastics

1a: Toes-To-Bar (4 x 60s of Practice or Volume Accumulate. Rest 60s)

1b: Handstand Holds (4 x 60s of Practice. Rest 60s.)

Metcon

Metcon (No Measure)

5 Rounds of 40s Work/20s Rest:

1a) Unilateral Farmer Carry x 50 ft. increments.

1b) Hollow Rocks OR Ball Slams (30, 20)

1c) Double Unders

1d) KB Figure 8s

1e) Sledpush or Sledpull x 50 ft. Heavy

*Alternate Option:

Sledpush = Assault Bike or Short Shuttle Sprints

Accessory Work

Prone Banded Leg Curls (Accumulate 100)

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