Announcements
***The Mountaineer CrossFit Christmas Party will be on Saturday, December 10th at 7pm at The Bank on High Street. It will be $15 at the door if you plan on attending. Let one of the coaches know if you have any questions!***
Mountaineer CrossFit – Teens
Warm-up (No Measure)
Mixed Tabata: push-ups, hollow body hold, shuttle run, tuck jumps (MAKE SURE LANDING IS SOFT AND KNEES ARE IN-LINE WITH TOES!!!!)
Wall Walk (Wall Holds/Walks)
For the hold: Start from the bottom of a push up and finish with your toes on the wall and hold for three seconds. You should be in a hollow body position on the wall while looking at your toes
For the walk: same as the hold, but go until your belly touches the wall
Front Squat (Practice)
Practice with a Barbell
Metcon (Time)
Complete for time:
20 Front Squats
8 Wall Holds/Walks
15 Front Squats
6 Wall Holds/Walks
10 Front Squats
4 Wall Holds/Walks
5 Front Squats
2 Wall Holds/Walks
Weight is allowed during the workout IF:
1) You are listening
2) You move well enough during the skill that Keba gives you the OK
3) The weight should be light (you should be able to do 8-10 reps without issue)
Skill Development
Coach’s Pick