Mountaineer CrossFit – Teens

Warm-up (No Measure)

Row 250 m, then 10 reps each of: kettlebell deadlifts, side-to-side hops, kipping swings and squats.

Repeat two times

***Focus on QUALITY movement because that is the theme for today!!!***

Deadlift (Practice)

Toes-To-Bar (Practice Toes to Bar or Knees to Chest)

Practice the rhythm of your kip swing

Metcon (Time)

Partner WOD

Complete For Time:

60 Wall Balls (Partner Holds Plank)

60 Toes to Bar (Partner Holds Bottom of Squat)

60 KB Deadlifts (Partner Hangs from Pull Up Bar)
***Make sure each partner does equal reps of each movement***