Mountaineer CrossFit – Teens
Warm-up (No Measure)
Junkyard Dog Warm Up
1) Hop Over your partners arms and legs x5 then switch places
2) Hop over and crawl under your partner, then switch
Hang Power Clean (Practice)
Progression goes as follows:
1) Clean Romanian Deadlift
2) Clean RDL + Shrug
3) Clean RDL + High Pull
4) Front Squat
5) Hang Clean
Metcon (AMRAP – Reps)
Partner WOD:
Complete as many reps as possible in 15 minutes of:
Row 1000m
100 Lunges (light dumbbell)
30 Hang Power Cleans