Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
20 Calories on any machine
20 Side Plank Rotations
10 Turkish Getups
Deadlift (4×6@75%)
Single Arm Dumbbell Row (3×8 (ea))
Metcon (30 Rounds for reps)
30 EMOM
1- 5 Wall Walks
2- 12/9 Calorie Ski
3- 20 KB Swings 53lbs/35lbs
4- 20 V-ups
5- 12 Chest to Bar Pullups
6- Rest
RX +
30 EMOM
1 – 7 Wall Walks
2- 15/12 Calorie Ski
3- 20 KB Swings 53lbs/35lbs
4- 25 V-ups
5- 7 Bar Muscle-ups
6- Rest