Mountaineer CrossFit – CrossFit

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Metcon (Time)

Run 5k*

*Every 3 minutes complete 25 Air Squats*
Start with Air Squats

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Mountaineer CrossFit – Beginners

189 sec plank
See reg class home workout

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Mountaineer CrossFit – Beginners

See regular class programming for home WOD
Plank 120 sec

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Mountaineer CrossFit – Beginners

Please follow the regular class home wod
Plank 90 sec

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Mountaineer CrossFit – Plank Challenge

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Metcon (Time)

120 sec

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

2 Rounds

Row 20 Calories (@home 20 Air Squats)

20 Pushups

20 V-ups

Back Squat (5×3@80%)

Every 3 min

Metcon (Time)

Metcon (Time)

3 Rounds

Run 400m

50 Air Squats

50 Situps

Mountaineer CrossFit – Plank Challenge

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Metcon (Time)

90 sec

Mountaineer CrossFit – Plank Challenge

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Plank (Time)

Day 10-60 sec

Mountaineer CrossFit – Beginners

Plank Challenge 60 sec

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Warm-up (No Measure)

Hamstring stretches

15 burpees

50 mountain climbers

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

400m run then:

21-15-9

Deadlifts 175/135

Pushups

Mountaineer CrossFit – Plank Challenge

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Plank Hold (Day 9 60 sec)