Mountaineer CrossFit – Teens

Warm-up (No Measure)

1 minute each:

Plank holds

Sit ups

Push ups

Jump rope

Kettle bell swings

Tuck jumps

Power Clean

Metcon (Time)

5 Rounds:

5 Power cleans

10 Toes to bar

25 Double unders

Skill (1 minute max bar dips)

Skill (1 minute pull ups)

Mountaineer CrossFit – Kids

Warm-up (No Measure)

3 Rounds:

2 Cartwheels

Bear crawls

Lunge walk

5 Push-ups

Skill (Squats)

Metcon (AMRAP – Reps)

AMRAP:

Increase by 2

Burpees

Front Squats

Jump ropes

Game

Mountaineer CrossFit – Beginners

Warm-up (No Measure)

50 karaoke

50 mountain climbers

25 sit-ups

Split Jerk (5×2@75% )

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

:30 Hollow Rock

20 Supermans

20 Band Pull Aparts

:30 Pec Stretch

Skill Development

Bar Muscle-ups (20 minutes)

Metcon (Time)

For time:

Row 1000m

75 Wall Ball 20lbs/14lbs

50 Box Jump Overs 30″/24″
You may use your hands on box jump overs to brace

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

50 Mountain Climbers

:30 Side Plank (ea)

15 KB Swings

30 Double Unders

Metcon (Time)

6 Rounds for time of:

25 KB Swings 53lbs/35lbs

Run 400m

50 Double Unders

Mountaineer CrossFit – Beginners

Jump Rope (1 minute)

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP:

8 cal row

10 PP 65/45#

rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP:

10 KB 53/35#

10 KB SDHP 53/35#

rest 2 minutes

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP:

10 walking lunges ( 5 each leg )

20 sit-ups

Rest 2 min

Jump Rope (1 min)

Mountaineer CrossFit – Kids

Warm-up (No Measure)

2 Rounds

Bear crawls

Punter’s walk

15 Jumping Jacks

5 Push-ups

Skill (Deadlifts)

Metcon (AMRAP – Reps)

AMRAP in 10 minutes:

10 shuttle sprint buy in

Then

10 deadlifts

10 air squats

10 push-ups

10 burpees

Game

Mountaineer CrossFit – Teens

Warm-up (No Measure)

2 Rounds:

250m row

15 PVC pass throughs

10 Squats

Double-Unders (Skill work)

Metcon (AMRAP – Reps)

20 minute AMRAP

10 Push Press

10 Kettle bell swings

40 Double unders

Mountaineer CrossFit – CrossFit

Warm-up (No Measure)

2 Rounds

Row 500m

20 (10ea) Monster Walks

1 minute Plank

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Rest 10 minutes

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Mountaineer CrossFit – Beginners

Warm-up (No Measure)

500m row

25 KB SWINGS

50 mountain climbers

DL

3×1@75%, 2×1@85, 1×1@90%

Metcon (Time)

5 rounds:

7 deadlifts 185/155#

11 burpees over the bar