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Wednesday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Rounds

:30 Sec. Pigeon Stretch (Both Legs)

:30 Sec. Lower & Upper Back Foam Roll

:30 Sec. Hip Flexor Stretch (Both Legs)

Warm-up

Warm-up (No Measure)

With PVC or empty Barbell

2 times through

1) :30 Sec. Bird Dogs

2) 10 Good Mornings

3) :30 Sit-up and toe touch

4) 10 Straight Leg Deadlift

5) :30 High Knees in place

6) 10 Deadlift

7) :30 Of Low Tuck Jumps

8) :30 Of Slow Deadlift

Strength

Deadlift (EMOM 10: 3 Deficit Deadlift)

Increase only if visible lumbar curve

Metcon

Metcon (Time)

“Neapolitan”

For Time

21-15-9

Deadlift (315/205#)

Box Jumps (30/24#)

L2: 12-9-6 Deadlift (245/165#), 21-15-9 Box Jumps (24/20″)

L1: 12-9-6 Deadlift (135/95#), 21-15-9 Box Jumps (20/14″)

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