Mountaineer CrossFit – Teens

Warm-up (No Measure)

Dodgeball

Med Ball Cleans (Practice)

1) Deadlift

2) Deadlift + Shrug

3) Front Squat

4) Shrug/Pop and Drop

5) Medicine Ball Clean

Push-ups (Practice “Perfect” Push Ups)

Start on your belly with hands at chest level. Feet stay together and squeeze glutes the whole time as you push up. Hips and chest should rise and lower TOGEHTER. Any deviation(s) -> Pushups from a higher surface (box)

Metcon (Time)

Complete 21-15-9 reps for time of:

Medicine Ball Cleans

“Perfect” Push Ups
MB Clean weight should be challenging but form is maintained throughout. Push ups should be legit from the skill!!!