Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

500m row

30 airsquat

20?push ups

Push Press (5×5@75%)

Annie (Time)

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

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

2 Rounds

Row 500m

20 V-ups

20 Pushups

Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

25 AMRAP

10 Burpees

20 KB Swings 53lbs/35lbs

30 Wall Ball 20lbs/14lbs

40 Calorie Row

50 Double Unders

Mountaineer CrossFit – CrossFit

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MERRY CHRISTMAS!!

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

2 Rounds

Row 20 Calories

20 V-ups

20 KB Swings

Back Squat (5×2@90%)

Metcon (AMRAP – Rounds and Reps)

14 AMRAP

Run 200m

10 Deadlift 225lbs/155lbs

15 Pullups

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

1000m row

25 airsquats

25 pushups

Crossfit Beginnings 12 Days of Christmas (Time)

1 air squat

2 pushups

3 situps

4 Backsquats 95/65#

5 KB swings

6 Deadlifts 95/65#

7 Box jumps

8 (ea) lunges with 20/14# wallball

9 TTB

10 wallball

11 hang cleans 95/65#

12 Pullups

****Workout is completed like the song****

1

2,1

3,2,1

4,3,2,1

5,4,3,2,1

..

12,11,10,9,8,7,6,5,4,3,2,1

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

25 Karaokes

25 mountain climbers

30 DU or 90 singles

Metcon (AMRAP – Rounds and Reps)

Kettlebell Rock

15 min AMRAP:

10 KB Cleans (5 ea arm) 53/35

15 KB Swings 53/35

10 KB SDHP 53/35

15 goblet squats 53/35

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

50 mountain climbers

50 jumping jacks

20 pushups

20 airsquats

1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

30 DU or 90 singles

25 sit-ups

15 box dips or ring dips

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

2 Rounds

Row 500m

:30 Couch Stretch

:30 Pigeon Stretch

Metcon (Time)

Metcon (Time)

4 Rounds

15 Bar Facing Burpees

12 Toes to Bar

9 Deadlift 185/155

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

100 mountain climbers

50 jumping jacks

500m Row (Time)

Max Effort 500m Row

New Benchmark Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

20 KB Swings 53/35

10 KB SDHP 53/35

20 DU or 60 single jump rope

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

1000m row

40 airsquats

20 push ups

Ring Dips (5×6)

Metcon (Time)

3 rounds

6 BS 95/65#

12 pullups

18 box jumps 24/20