Mountaineer CrossFit – Beginners
7PM CLASS AT CHEAT LAKE ONLY
Warm-up (No Measure)
100 mountain climbers
100 jump rope or 50 DU
Metcon (Time)
Partner WOD:
Each partner must complete 400m run before starting
75 KB swings 35/26# (KB is not to touch ground and you may switch at anytime until all reps completed)
50 wall ball passing sit-ups 14/10#
2000m row with wall-sits
(P1 row while P2 wall-sits, switch when partner can no longer hold wall sit until 2000m completed)
100 wallballs – you may switch at anytime until all reps completed 14/10#
50 burpees, each partner is to complete 25 burpees
400m run (time is not complete until both finish)
scaling options – walk instead of run
modify any movement that cannot be perfromed due to injury and adjust weight according to fitness level.