Mountaineer CrossFit – Teens

Warm-up (No Measure)

2 Rounds of “Switch”:

Forward Jog -> Backward Jog

Side Shuffle Left -> Side Shuffle Right

Grapevine Left -> Grapevine Right

High Knee Skips -> Butt Kickers

THEN:

1 Round of:

:30 Dead Bug Home Position Hold

5 Inchworms (Hands only)

5 Shoulder Shrugs on the bar (Hold shrug for 2 seconds)

10 Plank Ups

Metcon (Time)

“Teens Murph”

Run 400m

30 Pull Ups

40 Push Ups

50 Squats

Run 400m

Partition the pull-ups, push-ups, and squats as needed