Mountaineer CrossFit – Teens
Warm-up (No Measure)
“Switch.” Alternate between the two movements in each pairing until ready for the next pairing.
1) Bear Crawl and Duck Walk
2) High Knee Skips and Backpedal
Movement Review
Spend 10-15 minutes reviewing each movement:
1) Rowing
2) Overhead Squat
3) Lateral Plate Hops
4) Pushups (start on floor then press up)
Metcon (AMRAP – Rounds and Reps)
“You Go, I Go” Partner WOD
Complete as many rounds and reps as possible in 15 minutes of:
Row 250m
10 OHS (Light and Controllable)
10 Lateral Plate Hops
5 “Perfect” Push Ups