Mountaineer CrossFit – Teens
Warm-up (No Measure)
5:00 minutes at a jogging pace of:
High Knees -> Butt Kickers -> Side Shuffle R/L -> Grapevine R/L
Skill Development
Start with PVC Good Mornings. Coaches are looking for three points of contact with the PVC on your back for the Good Morning: 1) Head; 2) Between Shoulder Blades; 3) Low Back. Once this looks on point, review the deadlifts, swings, and squats with a kettlebell
Metcon (Time)
Complete For Quality/Time:
Buy in: Run 400m
3 Rounds of:
10 KB Deadlifts
10 KB Swings
10 KB Goblet Squats
Buy Out: Run 400m
How the WOD works:
1) Start with the 400m run
2) Come right in the door and complete three rounds of the triplet (DL/Swings/Squats)
3) Once the triplet is finished, end the WOD with a 400m run
Plank Hold
Post-WOD Fun: Tabata of Planks, Hollow Holds, Side Planks until Keba says stop