Mountaineer CrossFit – Teens

Warm-up (No Measure)

Mixed Tabata of: Jumping Jacks, Mountain Climbers, Lunges, and Inchworms

Push Press (Focus: Back to the Wall Drill)

Practice the dip-drive-press with the back (head, shoulders, and hips) on the wall, then step away and practice in open space

Metcon (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

18/15 Calorie Row

15 KB Swings

12 Push Press
KB Swing: weight should allow 15 quality unbroken reps

Push Press: Reps 10-12 should be tough

Metcon (Time)

Speed Ladder Drills. Example: each square, every other square, single legged, from the side, etc.