Mountaineer CrossFit – Beginners
Warm-up (No Measure)
Hamstring stretches x 10
500m row
Rope Climb (5×3)
Metcon (Time)
12-15-9
Deadlifts 185/155
Burpees over bar
Tabata Planks (20 sec w/10 sec rest x4)
Plank (Hands) Plank (Forearms) Side Plank Left Side Plank Right