Mountaineer CrossFit – Beginners
Warm-up (No Measure)
1000m row
25 airsquats
Hamstring stretches
Dirty Thirty (Time)
30 Box jumps (24″/20″)
30 Jumping Pull-ups
30 KB Swings (53#/35#)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45#/33#)
30 GHD Hip Extensions (Sub Good Mornings 45#/33#)
30 Wallball (20#/14#)
30 Burpees
30 Double-Unders
Scale Plenty 20