Mountaineer CrossFit – Beginners
Warm-up (No Measure)
25 PVC pipe pass throughs
25 PVC OHS
15 duck walks
ring dips
3 x 6
Skill Development
OHS 3 x 5 with light weight
then identify weight for WOD
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
If you are not able to get to parallel squat to a box and if your squat breaks down at bottom of squat, use a med ball for a gauge. Sub regular squats if your form is not to standard.