Announcements
Reminder that this Saturday is the ALS Fundraiser workout. Try and be here by 9:15am to get warmed up. We will have heats of the workout but will have people judge each other so we will need everyone here that is going to participate to divide heats. To make this process go faster if you know for sure you are coming please put your name on the whiteboard during the week, so I can begin making heats. Thanks! – Hootie
Mountaineer CrossFit – CrossFit
Warmup (No Measure)
2 Rounds
20 Calories on any machine
50ft Lunge
:30 Couch Stretch
:30 Pigeon Stretch
Pull-ups (10 Minutes of Coach led kipping Skill work or modified subsitutes to build pullup strength capabilities)
Meton (Time)
3 Rounds
40 Wall Ball 20lbs/14lbs
15 Toes to Bar