Mountaineer CrossFit – Kids

(No Measure)

3:00-5:00 Minutes

Side Shuffle L -> Side Shuffle R -> Backpedal -> Frog Hops

Handstand Push-ups

Metcon (Time)

Death by 10 Meters: One sprint (10m) the first minute, 2 sprints (10m) the second minute, etc.

Metcon (Time)

Game: Hangman

Mountaineer CrossFit – Beginners

(No Measure)

25 burpees

500m row

Skill development

Hand clean form

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

400m run

8 hang cleans 135/95#

25 air squats

Mountaineer CrossFit – CrossFit

(No Measure)

Row 1000m

Front Squat (1RM)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mountaineer CrossFit – CrossFit

Snatch (1RM)

Metcon (AMRAP – Rounds and Reps)

Partner WOD

Complete as many rounds as possible in 20 minutes of:

P1: 150 Double Unders

P2: AMRAP of:

20 Deadlift 115lbs/75lbs

20 Toes to Bar

20 Box Jump Overs 24″/20″

20 Front Squat 115lbs/75lbs

Mountaineer CrossFit – CrossFit

(No Measure)

40 Burpees

Push Press (5×5 @80%)

Metcon (Time)

Complete 12-9-6 for time of:

Thruster 165lbs/105lbs

Muscle-ups

Mountaineer CrossFit – Kids

(No Measure)

Medicine Ball Relay

Push Press

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

10 Foam Ball Push Press

5 Burpees

1 Forward Roll

Metcon (Time)

Game: Mother Goose

Mountaineer CrossFit – CrossFit

(No Measure)

Row 1000m

Chest-To-Bar Pull-ups (Max Consecutive)

Metcon (Time)

Complete 5 rounds for time of:

Row 20 Calories

20 HR Pushups

Mountaineer CrossFit – Beginners

(No Measure)

25 air squats

15 push-ups

200m row

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Mountaineer CrossFit – CrossFit

(No Measure)

2 Rounds

30 KB Swings

100 Mountain Climbers

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

Run 400m

21 Wall Ball 20lbs/14lbs

12 SDHP 95lbs/65lbs

Mountaineer CrossFit – Beginners

(No Measure)

25 sit-ups

15 burpees

25 air squats

Front Squat (1RM)

Metcon (AMRAP – Reps)

Tabata sit-ups

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target