Mountaineer CrossFit – Beginners
Warm-up (No Measure)
1000m row
25 pushups
Push Press (5×5@75%)
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
100 singles
10 push press 75/45
25 wallball situps 20/14
Rx plus 30 DU
1000m row
25 pushups
18 min AMRAP:
100 singles
10 push press 75/45
25 wallball situps 20/14
Rx plus 30 DU
1000m row
Hamstring stretches
25 airsquats
20 push-ups
3 rounds:
10 DL 185/155
10 bar facing burpees
15 KB swings 53/35
50 mountain climbers
25 push-ups
25 sit-ups
25 airsquats
3 rounds:
18 box jumps
12 pullups
24 lunges (12 each leg)