Mountaineer CrossFit – Teens

Warm-up (No Measure)

Team Relay:

Roll -> Bear Crawl Cone to Cone -> Speed Ladder -> Sprint to Finish and tag in the next person

***Everybody goes through the relay once. Losing team has to perform 5 reps of a movement designated by the winning team. Change how you move through the speed ladder each round.***

DB Snatch (Practice)

Start from the hang (position one from when we used a barbell). Bend your knees, jump and then punch under the DB into a power catch position, not full squat. The weight should not allow sketchy movement

Metcon (Time)

Complete 4 rounds for quality of:

5 DB Hang Snatch (each arm, 10 total)

Run 200m
Maintain proper form during the DB snatches, but push it on the run. If this was too easy, you did not perform your hardest

Pistols (Practice)

Work on the Rx version of the movement, or start from standing and squat down to a box. Use a weight if you need help with balance