Announcements
***The Mountaineer CrossFit Christmas Party is this 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! If you are participating in the gift exchange, please bring your gift to either gym Friday, December 9th or Monday, December 12th. DO NOT bring it to the Christmas Party due to the risk of it getting lost!!!!!!***
Mountaineer CrossFit – Teens
Warm-up (No Measure)
Mixed Tabata of:
Suspended Shrugs
Plank Hold
Pull-ups (Practice Strict Pull Ups)
Use a band if needed. Working on 3 reps in a row
Metcon (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
Ascending by 2’s of:
Weighted KB Lunge Steps
Pull Ups
Tabata Planks (2 rounds of each movement. (:20 on/:10 off))
Plank (Hands) Plank (Forearms) Side Plank Left Side Plank Right