Mountaineer CrossFit – Teens

Warm-up (No Measure)

2 Rounds of:

5 Reverse Shrugs on the Pull Up Bar

5 Banded Good Mornings

Lunge Walk (6 mats)

Punter’s Walk (6 mats)

Butt Kickers (6 mats)

High Knees (6 mats)

Deadlift

You should be able to do all 7 reps each round, with reps 6 and 7 being the toughest

Pull-ups (Review Kip Swings)

**Must have at least one strict pull up before kipping!!**

Feet – Small Motion

Hips – Big Motion

Shoulders/Chest – Biggest Motion

Metcon (Time)

Complete 4 rounds for time of:

7 Deadlifts

Run 200m

5 Pull Ups
This should take ~8-12 minutes to complete to pace accordingly