Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

500m row

15 Burpees

Dips (5×5)

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Mountaineer CrossFit – CrossFit

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Metcon (7 Rounds for reps)

7 Rounds

3 AMRAP

2 Wall Climbs

4 Hang Power Clean 135lbs/95lbs

6 Toes to Bar

Rest 90 seconds between

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Row 20 Calories

100 Single Unders

:30 Handstand Hold

Push Press (5×2@80%)

Every 2 Minutes

Metcon (AMRAP – Reps)

15 AMRAP

30 Air Squats

20 Sit-ups

10 Shoulder to Overhead 115lbs/75lbs

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

Hamstring stretches

100 jump rope

50 mountain climbers

Deadlift (5×4@75% 2RM)

Metcon (Time)

In honor of Chris turning 39:

39 burpees

39 KB swings

39 push ups

39 wallballs

39 cal row

Mountaineer CrossFit – Kids

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Skill (Air squat)

Use “Sally” to help reinforce air squat technique

Bring Sally Up, Bring Sally Down (AMRAP – Reps)

“Bring Sally Up” –

Back Squats 135lbs/95lbs

**If you drop the bar during the song, then you must do 10 burpees for each time you drop (after the W.O.D)

** If you miss 2 consecutive squats in the song then you must 5 burpees for each occurance (after the W.O.D)

Metcon (No Measure)

12 AMRAP

20 walking lunges

200m row

10 box step ups

100 jump rope
Sub row for 100m run if weather is nice

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

50 Mountain Climbers

:30 Hollow Hold

:30 Side Plank Rotations

Metcon (5 Rounds for reps)

5 Rounds

4 AMRAP

10 KB Swings 70lbs/53lbs

10 Burpees

10 KB SDHP 70lbs/53lbs

Rest 2 Minutes btw rounds

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 PVC Pass Thru

10 PVC OHS

50ft Crab Walk

Overhead Squat (5×2@75%)

Every 2 minutes

Metcon (Time)

50-35-20

Wall Ball 20lbs/14lbs

Box Jump Overs 24″/20″

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

10 Turkish Getups

:30 Side Plank (ea)

15 KB Swings

Metcon (Time)

40-30-20-10

Calorie Row

4-3-2-1

Rope Climbs

40-30-20-10

Pushups

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

50 jumping jacks

25 push ups

25 airsquats yo box

Metcon (Time)

5 rounds:

10 shoulder to overhead 115/75

10 burpee over box jumps

Push Press (5×5@75%)

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Row 500m

20 Monster Walk

20 V-ups

Back Squat (5×2@80%)

Every 2 minutes

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups