Mountaineer CrossFit – Teens

Warm-up (No Measure)

3 Rounds of: Side Shuffle Left -> Backpedal -> Side Shuffle Right -> 5 Squats -> 10 Kip Swings -> 5 Burpees

Med Ball Cleans

1. Deadlift

2. Deadlift + Shrug

3. Front Squat

4. Shrug + Drop

5. Med Ball Clean

Metcon (Time)

Complete 21-15-9 reps for time of:

Calorie Row

Med Ball Cleans

Metcon (AMRAP – Rounds)

3 Rounds of:

30 Second Plank

15 second Side Plank Left

15-20 second Hollow Hold

15 Second Side Plank Right

**1 minute rest between sets**