Mountaineer CrossFit – Teens
Warm-up (No Measure)
Garbage ball: An assortment of objects will be set all over the gym. The class is divided into two teams and each team has half of the gym. On “Go,” the game will begin. The object of the game is to get all of the “trash” to the other team’s side. When the whistle blows, whoever has more trash pays a penalty of sorts. Examples: 15 burpees, jumping jacks etc
Rowing (Time)
Technique work
Metcon (Time)
9 Frames of Death:
Rowling Rules – Each Meter +/- 100m = penalty
Frame 1, 2, 3
Each Meter = Round of: 3 Lunges (each leg), 3 Burpees
Frame 4, 5, 6
Each Meter = Round of “Teens Cindy”: 3 Pull Ups, 5 Push Ups, 7 Squats
Frame 7, 8, 9
Each Meter = Round of: 5 KB Swings, 10 second Plank Hold