Mountaineer CrossFit – Beginners
7PM CLASS AT MYLAN PARK ONLY. NO CLASS AT CHEAT LAKE
Warm-up (No Measure)
10 duck walks
15 bear crawls
100 single jump rope
Metcon (AMRAP – Rounds)
With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
Rest 5 minutes then:
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
8 minute running clock:
P1 rows while P2 holds plank position, when P2 breaks plank switch position with P1
Rest 5 minutes then:
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
8 minute AMRAP:
P1 will do push ups while P2 hangs on bar, when P2 can no longer hang they will continue to switch positions until clock runs out.