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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 5

10 snow angles laying face down on floor, bring hands from overhead to lower back

10m Crab Walk

10 Scorpion Stretch

Mobility

Warm-up (No Measure)

Overhead Squat Therapy with a light DB

– 10 squats to medball without DB

– Squat to medball with DB locked out, perform 5 strict presses at the bottom of squat, stand up

– Repeat on other side

Metcon

Metcon (Time)

“Muscles Egg & Cheese”

5 Rounds

10 Single DB Overhead Squats (50/35#) (Right)

5 L Pull-ups

10 Single DB Overhead Squats (50/35#) (Left)

20 Jumping Lunges

L2: 35/25#, Kipping L Pull-ups

L1: 25/15#, Hanging Leg Raise, 10 Jumping Lunges

Accessory Work

Metcon (Time)

Accumulate 75 Sit-ups

*Every minute on the minute, perform 12 Flutter Kicks

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