Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
Row 20 Calories
20 Wall Ball
:30 Hollow Hold
Front Squat (5×5@80%)
Every 2:30
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
25 Wall Ball 20lbs/14lbs
50 Double Unders
2 Rounds
Row 20 Calories
20 Wall Ball
:30 Hollow Hold
Every 2:30
12 AMRAP
25 Wall Ball 20lbs/14lbs
50 Double Unders
Max Effort 500m Row
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
25 air squats
20 sit-ups
20 push ups
50 mountain climbers
3 rounds:
10 cal ski erg
25 sit-ups
20 box steps
2 Rounds
20 KB Swings
20 Side Plank Rotations
:30 Table Top Stretch
Every 2:30
3 Rounds
21 Deadlift 185lbs/135lbs
15 Toes to Bar
9 Box Jump Overs 30″/24″
2 Rounds
20 Calorie Row
20 Jumping Lunges
50ft Inch Worm
Every 2:30
20 AMRAP
5 Wall Climbs
10 DB/KB Step-ups 50lbs/35lbs
15 Calorie Row
50 Double Unders
2 Rounds
20 Calorie Row
:30 Pec Stretch
50ft Crab Walk
21-15-9
Thrusters, 95# / 65#
Pull-ups
1000m row
3 rounds:
20 cal row
21 KB Swings
21 KB SDHP
2 Rounds
20 KB Swings
50ft Lunge
20 Side Plank Rotations
3 Rounds
30 KB Swings 53lbs/35lbs
15 Toes to Bar
2 Rounds
Row 20 Calories
20 KB Swings
20 Side Plank Rotations
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
15 burpees
25 air squats to ball
200m run
Tricep Box dips (you can make them more challenging by propping feet or alternate legs)
3 rounds:
20 pistols to the box rotating legs
20 push ups
25 sit-ups
400m row