Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

1000m row

Back Squat (5×3@75%)

Metcon (AMRAP – Rounds and Reps)

12AMRAP:

10 BS 95/65

20 lunges 10 each leg

10 box dips

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

CFB

2 rounds

100 jump rope or 30 DU

10 lunges each leg

Metcon (Time)

7 Rounds:

7 push-ups

7 air squats

7 knees to elbows

7 burpees

7 KB 53/35#

7 situps

7 pullups

Scale weight according to skill level

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

CFB

50 jumping jacks

20 KB swings

20 box steps

Metcon (Time)

5 rounds:

10 TTB

20 box jumps 24/20″

30 KB 53/35″
Scaled:

5TTB

10 box jumps (smaller box)

20 KB (lighter KB)

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

30 airsquats

30 pushups

50 jumping jacks

Metcon (Time)

10.9.8.7.6.5.4.3.2.1

backsquat 95/65#

hang cleans 95#/65#

burpees over the bar

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

1000m row

25 airsquats

20 sit-ups

Push Press (5×2@75%)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

15 wallballs

20 situps

12 Push Press 95/65

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

3 rounds:

15 pushups

20 OHS with PVC

50 Jumping jacks

Metcon (Time)

10.9.8.7.6.5.4.3.2.1

backsquat 95/65#

hang cleans 95#/65#

burpees over the bar

Mountaineer CrossFit – Beginners

Scale 10 min

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Warm-up (No Measure)

1000m row

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cfb: Metcon (Time)

Cindy XXX

20 min:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squat

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

150 mountain climbers

15KB swings

15 push ups

Box dips (5×6)

Tricep Box dips (you can make them more challenging by propping feet or alternate legs)

Cfb (Time)

Metcon (Time)

3 rounds:

15 KB

10 burpees

200m run

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

100m row x8 with 20 second rest between each

Hamstring stretches

Deadlift (5×3@75%)

Cfb (Time)

21-15-9

Deadlifts 165/115#

KTC ( knees to chest)

(100 single or 30 DU after each set) (3x total)

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

500m row

25 airsquats

25 push-ups

Push Press (5×5@75%)

Metcon (Time)

Metcom (Time)

15 pull ups

20 wall ball 20/14#

10 push press 95/65#

20 pull-ups

25 wall ball 20/14#

10 push press 95/65#

15 pull ups

20 wall ball 20/14#

10 push press 95/65#