Mountaineer CrossFit – Beginners
Warm-up (No Measure)
20 burpees
30 airsquats
200m Run
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
20 burpees
30 airsquats
200m Run
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
3 Rounds:
100m run
10 squats
8 sit ups
6 burpees
3 Rounds: 30 seconds of work, 30 seconds of rest:
Wall balls
Push-ups + shoulder tap r/l
Box jumps
**Use Close Grip**
15 AMRAP
15 Push-ups
10 Box Jumps 24″/20″
5 Hang Power Clean 135lbs/95lbs
2 Rounds
20 Wall Ball
50ft Broad Jump
20 Band Pull Aparts
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
500m row
50 mountain climbers
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
2 Rounds
Run 200m
20 Jumping Lunges
50ft High Knees
50ft Butt Kicks
100ft Karaoke
Run 6 x 800m
Rest 1:1
3 Rounds:
200m run
15 squats
10 burpees
AMRAP in 10 minutes:
5 Handstand push-ups
10 Toes to bar
15 Double unders
2 Rounds
:30 Side Plank
20 Supermans
50ft Inch Worm
200ft OH KB Carry 53lbs/35lbs (100ft each hand)
50 Situps
200ft OH KB Carry 53lbs/35lbs (100ft each hand)
40 Situps
200ft OH KB Carry 53lbs/35lbs (100ft each hand)
30 Situps
200ft OH KB Carry 53lbs/35lbs (100ft each hand)
20 Situps
200ft OH KB Carry 53lbs/35lbs (100ft each hand)
10 Situps
400m walk/Run
50 jumping jacks
25 airsquats to ball
400m walk/run
18 min EMOM:
8 burpees
10 front squats 75/55#
20 DU or 60 singles
2 Rounds
10 Turkish Getups
50 Mountain Climbers
100ft Punters Walk
4 Rounds
4 AMRAP:
15 Deadlift 185lbs/125lbs
3 Rope Climbs
Max Burpees
Rest 2 minutes btw rounds
Score is total burpees