Mountaineer CrossFit – Teens
Warm-up (No Measure)
Soccer Ball Tosses:
While side shuffling down and back, perform the following with a partner:
1. Overhead Toss
2. Chest Pass
3. Non-Dominant Hand Toss
4. Underhand Pass
***If the ball touches the ground or a wall, hold the bottom of a squat until it’s your turn to go again***
Wall-Ball (Review)
Metcon (Time)
Complete 21-15-9 reps for time of:
Wall Balls
Box Jump Overs
***Every minute, starting at 1:00, perform 5 burpees***
Metcon (Time)
Plank After Party:
3 Rounds of:
30 second Plank
15 second Side Plank Left
15 second Hollow Hold
15 second Side Plank Right
***30 second break between rounds***