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Wednesday

Announcements

Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

“Joe DeFranco Limber 11”

Foam Roll IT Band

Foam Roll Adductors

SMR Glutes (lax ball)

Bent-knee Iron Cross

Rollovers into V-sits

Rocking Frog stretch

Fire Hydrant circles

Mountain Climbers

Cossack Squats

Seated Piriformis stretch

Rear Foot Elevated Hip Flexor stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 23 w. a partner:

Row 500 Meters or Bike x 2:00

30m Front Rack Carry

30m Partner Wheelbarrow

*One person works. Split in half.

After Bash!

Metcon (Time)

Class Wall Sit OFF

*Who can go the longest

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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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