Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
10 Turkish Getups
:30 Couch Stretch
:30 Pigeon Stretch
20 Squats
Front Squat (5×5@80%)
Every 2:30
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
2 Rounds
10 Turkish Getups
:30 Couch Stretch
:30 Pigeon Stretch
20 Squats
Every 2:30
21-15-9
Thrusters, 95# / 65#
Pull-ups
Row 7 x 1000m
For time:
21 Strict HSPU
21 DB Thrusters 50lbs/35lbs
Run 400m
30 HSPU
15 DB Thrusters 50lbs/35lbs
Run 400m
18 Strict HSPU
9 DB Thrusters 50lbs/35lbs
10 EMOM
Even: 10 Snatch 135lbs/95lbs
Odd: 10 Chest to Bar Pullups
Try and keep both unbroken
For time:
Run 400m
Then
“Isabel”
Run 400m
Then
“Grace”
Run 400m
2 Rounds
Row 500m
20 Birddogs
20 Deadbugs
:30 Side Star Plank
10 Rounds
15 Wall Ball 20lbs/14lbs
10 Burpee to Target
1 Rope Climb
2 Rounds
50ft Punters Walk
50ft Hurdlers Walk
10(ea) Monster Walk
:30 Couch Stretch
:30 Pigeon Stretch
5 Back Squat 30%/40%
15 minutes
For Max Calories:
20 Seconds Work/ 10 Seconds Rest x 8
21-15-9
Thrusters, 95# / 65#
Pull-ups
2 Rounds
10 Turkish Getups
:30 Side Plank (ea)
15 KB Swings
For time:
60 KB Swings 70lbs/53lbs
50 Box Jump 24″/20″
40 Toes to Bar
30 Burpees
20 Hang Power Clean 135lbs/95lbs
100 Double Unders
20 Hang Power Clean 135lbs/95lbs
30 Burpees
40 Toes to Bar
50 Box Jumps 24″/20″
60 KB Swings 70lbs/53lbs
Rowling
AMRAP:
7 Front squats
7 Push ups
14 single unders
2 Rounds:
200m run
10 Sit ups
10 Squats
10 Push ups
10 Lateral hops
15-13-11-9-7-5-3
Wall balls
Burpees