Mountaineer CrossFit – Beginners
Warm-up (No Measure)
25 airsquats
50 jumping jacks
15 burpees
20 monster walks
Make sure you spend some time opening the hips up to get into your squat with the bar. Everyone is to use a wall ball under them to gage depth of front squat.
Front Squat (Every 2 min x 3)
Front squats 3×5@75% 1RM
Metcon (Time)
5 rounds:
20 Wallball
25 situps with wallball
200m run with wallball
If you cannot Run I still want you to walk the 200 m with the wall ball.