Mountaineer CrossFit – Beginners
Warm-up (No Measure)
50 jumping jacks
15 sit-ups
20 push ups
Rope Climb (5×3)
500m Row (Time)
Max Effort 500m Row
Metcon (Time)
3 rounds:
9 burpee box jumps
15 KB swings
21 sit-ups
50 jumping jacks
15 sit-ups
20 push ups
Max Effort 500m Row
3 rounds:
9 burpee box jumps
15 KB swings
21 sit-ups
2 Rounds
50ft Crab Walk
50ft Lunge
10 Turkish Getups
4-3-2-1
Rope Climb
10-8-6-4
Power Clean 135lbs/95lbs
20-16-12-8
Box Jump Overs 24″/20″
12 amrap
30 overhead walking lunge (med ball)
2 wall climbs
10 sit ups
2 Rounds
Row 20 Calories
:30 Flutter Kicks
15 V-ups
15 AMRAP
Row 20 Calories
30 Pushups
40 Situps
8 shuttle runs
20 jump ropes
25 situps
Tricep Box dips (you can make them more challenging by propping feet or alternate legs)
20 min AMRAP:
10 push press 85/55
100 singles
10 TTB
2 Rounds
20 Calorie Row
20 Situps
20 KB Swings
20 AMRAP
30 KB Swings 53lbs/35lbs
50 Double Unders
30 Jumping Lunges
What the open is, and how to “game-plan” wods
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target
100 mountain climbers
30 Air squats to ball
200m row
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
2 Rounds
20 KB Swings
20 V-ups
20 (10 ea) Side Plank Rotations
10 AMRAP
15 Air Squats
15 Situps
15 Pushups
What the open is, and how to “game-plan” wods
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target