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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 8 x 20s work/10s rest

#1) Single Unders

#2) Hollow Rocks

#3) Foam Rolling

– Set #1: IT Bands Right

– Set #2: IT Bands Left

– Set #3: Thoracic Spine

– Set #4: Lats Right

– Set #5: Lats Left

– Set #6: Quads Left

– Set #7: Quads Right

– Set #8: Thoracic Spine

Metcon

Metcon (Distance)

In a 30 Minute Window with a partner:

400 Double Unders

Remaining time: Max Distance on the Rower

*Score = total distance completed

L2: (Double Under Attempts)

L1: (Single Unders)

Alternate Options:

Max Distance on Bike

Max Distance Sledpull Powerwalk

Max Distance Run

Accessory Work

1a: Side Plank (4 Rounds of 30s work/30s rest (15s each))

1b: Banded Pull Aparts (4 Rounds of 30s work/30s rest)

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