Mountaineer CrossFit – Kids
Skill (Double Unders (or Single Unders))
Metcon (No Measure)
12 AMRAP
15 KB Swings
25 Single (or double) Unders
50ft Walking Lunge
12 AMRAP
15 KB Swings
25 Single (or double) Unders
50ft Walking Lunge
2 Rounds
10 Turkish Getups
15 Burpees
20 Jumping Lunges
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
2 Rounds
50ft Crab Walk
15 V-ups
20 KB Swings
Scale to Max Flexed Arm Hang
For time:
10 Rope Climbs
50-40-30-20-10
Double-unders
Sit-ups
1000m row
25 airsquats
1 air squat
2 pushups
3 situps
4 Backsquats 95/65#
5 KB swings
6 Deadlifts 95/65#
7 Box jumps
8 (ea) lunges with 20/14# wallball
9 TTB
10 wallball
11 hang cleans 95/65#
12 Pullups
****Workout is completed like the song****
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
..
12,11,10,9,8,7,6,5,4,3,2,1
25 Karaokes
25 mountain climbers
30 DU or 90 singles
Kettlebell Rock
15 min AMRAP:
10 KB Cleans (5 ea arm) 53/35
15 KB Swings 53/35
10 KB SDHP 53/35
15 goblet squats 53/35
3 rounds
21 sit-ups
15 Push press
9 shuttle sprints
2 Rounds
20 Calorie Row
15 Band Pull Aparts
:30 Hollow Hold
12 minutes
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
12 Days of Christmas WOD
1 Muscle-Up (Bar or Ring) or 1 C2B Pullup
2 Bear Complex 95lbs/65lbs
3 Wall Climbs
4 HSPU
5 KB SDHP 53lbs/35lbs
6 Box Jumps 24/20
7 Deadlift 95lbs/65lbs
8 (ea) OH Walking Lunge 45lbs/25lbs
9 KB Swings 53lbs/35lbs
10 Wall Ball 20lbs/14lbs
11 Toes to Bar
12 Squat Clean Thrusters 95lbs/65lbs
****Workout is completed like the song****
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
..
12,11,10,9,8,7,6,5,4,3,2,1
2 Rounds
50 Mountain Climbers
:30 Wall Sit
15 V-ups
21-15-9
Thrusters 95lbs/65lbs
15-12-9
Burpee Pullups
Rest 10 minutes
For Max Calories:
20 Seconds Work/ 10 Seconds Rest x 8
100 mountain climbers
50 jumping jacks
Max Effort 500m Row
15 min AMRAP:
20 KB Swings 53/35
10 KB SDHP 53/35
20 DU or 60 single jump rope