Mountaineer CrossFit – Teens
Warm-up (No Measure)
Relay Race: Roll -> Hurdle Hops -> Zig Zag Hops -> Ball Throw through Tire -> Backpedal to Start Line
Stone to Shoulder (Practice)
Deadlift the stone up off of the ground, cradle it in your lap, then triple extend the stone over your shoulder
Wall-Ball (Practice)
Partner Side to Side Rotational Toss (Practice)
Stand back to back with a partner. One partner will rotate to a side and toss the ball off to the next partner. One revolution between partners = one rep
Metcon (AMRAP – Rounds and Reps)
Partner WOD
Complete as many rounds as possible in 15 minutes of:
20 Med Ball Stone to Shoulder
40 Med Ball Side to Side Rotational Tosses (20L/20R)
60 Wall Balls
***Partition the reps with your partner any way you want. Make sure all reps of one movement are completed before progressing to the next movement***