Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
50ft Walking Lunge
:30 Couch Stretch
:30 Pigeon Stretch
Back Squat (3×6@75%)
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
7 Squat Clean Thrusters 95lbs/65lbs
14 Pullups
Run 200m
RX+
15 AMRAP
7 Squat Clean Thrusters 115lbs/75lbs
14 Chest to Bar Pullups
Run 200m
Metcon (AMRAP – Reps)
Core Work
Core Work
3 Sets
1:00 Plank
20 Birddogs
:30 (Ea) Side Plank
RX+
3 Sets
10 Plank Walkouts
20 Pallof Birddogs
:30 (ea) Side Star Plank