Mountaineer CrossFit – Teens

(No Measure)

Jog 100 m Forward and 100 m Backward, then 2 rounds (30 seconds each) of: Push-Ups, Squats, Tuck Jumps, Supermans

Deadlift (Skill Work)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes of:

12 Deadlifts

13 Burpee Box Jumps

14 Wall-Ball Shots

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip