Mountaineer CrossFit – Teens

Bring homework to do or a book to read post-WOD

Warm-up (No Measure)

For 5 minutes at a jogging pace in cone to cone increments: Walking Lunge, Front Rack Walking Lunge, Backward Walking Lunge, Overhead Walking Lunge

Sumo Deadlift High Pull (1-4 Sequence)

Metcon (12 Rounds for reps)

Three 4-minute rounds, 1 minute on each exercise, for reps of:

Wall Ball Shots

Box Jumps

Push Press

SDHP

Rest