Mountaineer CrossFit – Teens
Warm-up (No Measure)
Funnel Tag: The class is divided into groups. Each group chooses one athlete to be the tagger and one athlete for the tagger to pursue. The group faces each other in a circle, arm-over-arm, and spins to the left or right in an attempt to keep the chosen athlete as far from the tagger as possible. The tagger must remain outside the circle, sprinting around it in pursuit of the prey. If the tagger successfully tags the athlete, cyclone athletes must do 5 burpees. If the cyclone fends off the tagger for a predetermined amount of time (~1-2 minutes), the tagger must complete 5 burpees. Choose a new tagger and target for each round.
Kettlebell Swings (3 x 8 Russian Swings)
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
5 Burpees
10 KB Swings
15 Goblet Squats
***If you have never done KB Swings before today, your substitute is 10 KB deadlifts***
Mobility
1) Couch Stretch – 1:00 minute each side
2) Quad and IT Band Smash – 1:00 minute per side