Mountaineer CrossFit – Teens

Warm-up (No Measure)

Jog 400, THEN, 2x through of:

10 Super Slow Air Squats

10 Kip Swings

10 Push Ups

Wall-Ball (Focus: Movement Review)

Metcon (AMRAP – Rounds)

Death By:

Wall Balls

Ab Mat Sit Ups
The WOD will progress as follows:

Minute 1: 1 Wall Ball and 1 Sit Up

Minute 2: 2 Wall Balls and 2 Sit Ups

Minute 3: 3 Wall Balls and 3 Sit Ups

Keep adding a rep to each movement until the required reps can not be completed in that minute

Monkey Hang (1 X Max Effort)

Hang from the Pull-Up bar in a Hollow Body position
Who can hold onto the bar the longest in the dead hang position?