Mountaineer CrossFit – CrossFit

View Public Whiteboard

Weighted Pull-ups (1 RM)

100 Pullups (Time)

5k Run (Time)

Max Effort 5k Run

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

Run 200m

50ft Crab Walk

:45 Hollow Hold

Split Jerk (5×1@85%)

Metcon (Time)

3 Rounds

Run 400m

15 Ring Dips

15 HSPU (RX+ = 25ft Handstand Walk)

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

50ft Punters Walk

10 Single Leg KB RDL

20 Supermans

Metcon (Time)

5 Rounds

10 Deadlift 255lbs/175lbs (RX+ = 315lbs/205lbs)

30 Jumping Lunges

2 Rope Climbs (RX+ = 2 Legless Rope Climbs)

Mountaineer CrossFit – Teens

View Public Whiteboard

Overhead Squat (Skillwork)

800m Run (Time)

Max Effort 800m Run

Annie (Time)

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

Mountaineer CrossFit – Kids

View Public Whiteboard

Skill (Ring Rows)

Metcon (No Measure)

10 AMRAP

2,4,6,8….

Ring rows

KB Swings

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

50ft Crab Walk

20 Band Pull Aparts

:30 Thoracic Foam Roll

Shoulder Press (5×3@80%)

Metcon (AMRAP – Reps)

12 AMRAP

30 HR Push-ups

20 KB Swings 53lbs/35lbs

10 V-Ups

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

50 Mountain Climbers

10 Turkish Getups

Metcon (4 Rounds for reps)

4 Rounds

5 AMRAP

Row 500m

Then

AMRAP of:

30 Double Unders

15 Box Jump Overs 24″/20″

10 Chest to Bar Pullups (RX+ = 3 Bar Muscle ups)

Rest 3 minutes btw

Mountaineer CrossFit – Beginners

View Public Whiteboard

Warm-up (No Measure)

Wallball hot potato

ring dips

3 x 6
Sub matador or box dips for rings

Metcon (Time)

3 rounds:

400m Run

20 lunges (10 ea leg)

30 sit-ups

Mountaineer CrossFit – Kids

View Public Whiteboard

Skill (Thruster)

Metcon (No Measure)

21-15-9

Thruster

Burpee

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

Row 20 Calories

20 Monster Walks

:30 Hollow Hold

Front Squat (5×2@85%)

Metcon (Time)

3 Rounds

40 Wall Ball 20lbs/14lbs

20 Toes to Bar