Announcements
***For the CrossFit Open this year, we will have the Friday evening classes at ONE GYM LOCATION ONLY!! This will be based on the equipment necessary for each workout, so keep yours eyes on the announcements each Thursday night as to which location (Mylan Park OR Cheat Lake). If you are planning on attending Friday nights, sign up at your gym as soon as possible so we can make a heat list! Saturday and Monday classes will operate off of a normal schedule, so if you need to make up an Open WOD, that can be done separately on those days ***
Mountaineer CrossFit – Teens
Warm-up (No Measure)
“Switch”
1. Bear Crawl -> Crab Walk
2. Side Shuffle L -> Side Shuffle R
3. Grapevine L -> Grapevine R
4. High Knee Hugs -> High Knee Skips
Then
400m Stroll
Dips (Practice 3-5 reps)
Progressions:
1: 5 Solid Push Ups
2: 5-10 second hold on P-Bars OR Rings
3: Two or One Foot/Toe Assisted Dips
4: Strict Dip(s)
Metcon (Time)
Complete 21-15-9 reps for time of:
KB SDHP
Box Jumps
Push Ups
Mobility
Take 5 minutes to cool down