Mountaineer CrossFit – Beginners

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Back Squat (5×1@85%)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

10 wallball slams

20 lunges

30 DU or 90 singles

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Band Pull Aparts

50ft Crab Walk

30 Double Unders

Shoulder Press (5×2@85%)

Every 2 minutes

Metcon (Time)

4 Rounds

75 Double Unders

15 Burpees

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

500m row

25 sit-ups

25 push-ups

Rope Climb (5×3)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Row 20 Calories

20 KB Swings

50ft Lunge

Back Squat (5×1@90%)

Every 2 Minutes

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

20 Wall Ball 20lbs/14lbs

20 KB Swings 53lbs/35lbs

Run 200m

Mountaineer CrossFit – Kids

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Skill (Medball clean)

Metcon (No Measure)

9 AMRAP

3,6,9,12,….

Medball clean

Wallballs

Mountaineer CrossFit – CrossFit

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Front Squat (5×2@85%)

Every 2 minutes

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calorie Row

50ft Lunge

:30 Side Plank

Deadlift (5×2@85%)

Metcon (Time)

21-15-9

Deadlift 225lbs/155lbs

Toes to Bar

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Turkish Getups

20 Pushups

:30 Hollow Hold

Push Press (5×2@85%)

Every 2 minutes

Metcon (Time)

5 Rounds

12 Burpee Box Jump Overs 24″/20″

9 HSPU

6 Snatch 115lbs/75lbs
RX+ = Strict HSPU + Snatch 165lbs/115lbs

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

50 mountain climbers

20 burpees

20 air squats

Hang Clean (Hang Power Clean (5 x 2 at 85% of 1RM))

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP OF:

9 hang power cleans 135/95

15 HR PUSH UPS

21 Airsquats

Mountaineer CrossFit – Kids

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Skill (Toes to bar/ beat swings )

Metcon (No Measure)

12 AMRAP

12 SDHP

12 jumping lunges

12 burpees

12 V-ups