Mountaineer CrossFit – Kids
Warm-up
Skill (Tripod headstand)
Metcon (AMRAP – Rounds and Reps)
AMRAP
8 lunges-> 1 cartwheel
6 lunges-> 1 cartwheel
4 lunges-> 1 cartwheel
2 lunges-> 1 cartwheel
Run 100m
AMRAP
8 lunges-> 1 cartwheel
6 lunges-> 1 cartwheel
4 lunges-> 1 cartwheel
2 lunges-> 1 cartwheel
Run 100m
2 Rounds
50ft Punters Walk
100ft Karaoke
Run 200m
In 10 minutes:
Run 800m
Then with remaining time
AMRAP of:
15 Hang Power Clean 115lbs/75lbs
15 Box Jumps 24″/20″
Rest 5 minutes
In 10 minutes:
Run 800m
Then with remaining time
AMRAP of:
12 Hang Power Snatch 95lbs/65lbs
12 Burpees
30 airsquats
100 mountain climbers
18 min EMOM:
First minute
10 front squats 65/95
2nd min
8 burpees
2 Rounds
50ft Inch Worm
25 KB Swings
20 (10ea) Jumping Lunges
Every 90 seconds
Complete 3 rounds for time:
21 Pullups (RX+ = 8/5 Muscle ups)
15 HSPU
9 Deadlift 315lbs/225lbs
2 Rounds
200m OH KB Walk
20 Push-ups
50 Double Unders
Partner WOD
For time:
75 HSPU (Partner Holds Chin above bar)
150 Situps 20lbs/14lbs (Back and forth)
75 Chest to Bar Pullups (Partner Holds Handstand)
150 Situps 20lbs/14lbs
75 Burpee over Box 24″/20″ (Partner holds Wall Sit)
2 Rounds
1 minute Plank
1 minute Side Plank (L)
1 minute Side Plank (R)
10 Clean and Jerk
Every 75 seconds
Complete 3 rounds of:
100 Double Unders
21 Thrusters 95lbs/65lbs
AMRAP:
10 Broad jumps
5 push-ups
10 walking lunges
10-8-6-4-2 Thrusters
4-8-12-16-20 Toes to bar
5 min DU WORK OR 5 min row
30 min AMRAP:
400m run
20 walking lunges
20 KB Swings
15 TTB OR KTE
2 Rounds
30 Band Pull Aparts
15 PVC Pass Thrus
15 Ring Rows
Complete 3 Rounds for time of:
3 Rope Climbs
15 Ring Dips
100′ OH Walking Lunge 45lbs/25lbs