Mountaineer CrossFit – Kids

Warm-up

3 Rounds:

3 Cartwheels

5 Inch worms

30 second monkey hangs

High knee skip

Skill (Rope climbs)

Metcon (AMRAP – Rounds and Reps)

AMRAP:

15 Jumping jacks

10 Deadlifts

5 sit ups

Game

Mountaineer CrossFit – Teens

Warm-up

Hang Power Clean (1RM)

Metcon (AMRAP – Rounds and Reps)

12 minutes:

8 box jumps

8 hang power clean

8 push ups

Mountaineer CrossFit – Beginners

Warm-up (No Measure)

2 rounds:

200 m run

20 KB SWINGS

25 airsquats

Metcon (AMRAP – Rounds and Reps)

7 minutes:

12 pull-ups

12 KB 53/35

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

7 min:

100 jump rope

25 situps

Rest 3 min

7 Minutes of Bar Facing Burpees (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

Bar Facing Burpees

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

50ft Bear Crawl

50ft Broad Jump

20 Tuck Jumps

20 Band Pull Aparts

Shoulder Press (1 RM)

10 Minutes

Strict Handstand Pushups (Max Consecutive )

Metcon (Time)

Complete 3 Rounds of:

18 Deadlift 165lbs/115lbs

15 Ring Dips

12 Hang Power Clean 165lbs/115lbs

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

Row 25 Calories

50ft Punters Walk

100ft Karaoke

Row 100 Calories (Time)

For time:

Row 100 Calories

Metcon (AMRAP – Reps)

Complete as many reps as possible in 15 minutes of:

15 Toes to Bar

15 OHS 95lbs/65lbs

Mountaineer CrossFit – Beginners

Warm-up (No Measure)

5 min DU work or 1000m row

Rope Climb (5×3)

Metcon (Time)

4 rounds:

20 KB Swings 53/35

25 situps

15 burpees

Mountaineer CrossFit – Teens

Warm-up

Push Press (1RM)

Metcon (Time)

10 Rounds:

5 Thrusters

10 Pull-ups

100m run

Rest 1 minute

Mountaineer CrossFit – Kids

Warm-up

Skill (Angry Gorilla Deadlift (using med ball then KB))

Metcon (AMRAP – Rounds and Reps)

AMRAP:

Run 200m

5 KB deadlifts

5 Push ups

Game

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 rounds

50ft Crab Walk

20 KB Swings

1 minute Handstand Hold

Push Press (5×5@80%)

Every 90 seconds

Metcon (AMRAP – Reps)

Complete as many reps as possible in 12 minutes of:

20 (10 ea) 115lbs/75lbs Back Rack Stepups 20″

15 Pullups

Mountaineer CrossFit – Beginners

Warm-up (No Measure)

50 mountain climbers

20 lunges

Hamstring stretches

25 jumping jacks

Deadlift (Deadlift (3 x 3 at 85% 1RM then 3 x 1 at 90%)

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

200m run or 250m row

15 DL 135/105#

10 ring dips or box dips