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Teens Winter Session 2 Class 2/8

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up – 2-Min Row (With quick rowing technique review, legs, arms, arms, legs) – 10 x 90/90 – 4 x WGS (worlds greatest stretch) – 15 sec Lat Stretch – 10 x Cook Squats – 5 V-Ups Strength Goblet Squat (3 x 10 (rest

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Teens Winter Session 2 Class 2/8

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up – 2-Min Row (With quick rowing technique review, legs, arms, arms, legs) – 10 x 90/90 – 4 x WGS (worlds greatest stretch) – 15 sec Lat Stretch – 10 x Cook Squats – 5 V-Ups Strength Goblet Squat (3 x 10 (rest

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Teens Winter Session 1 Class 1/8

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up – 2-Min Bike/Row – 10 x 90/90 – 4 x WGS (worlds greatest stretch) – 15 sec Lat Stretch – 10 x Cook Squats – 5 x V-Ups Strength Shoulder Press (3 Sets) 2 x Warm-Up Sets 3 x Working Sets (RPE 3toFail)

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Teens Winter Session 1 Class 1/8

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up – 2-Min Bike/Row – 10 x 90/90 – 4 x WGS (worlds greatest stretch) – 15 sec Lat Stretch – 10 x Cook Squats – 5 x V-Ups Strength Shoulder Press (3 Sets) 2 x Warm-Up Sets 3 x Working Sets (RPE 3toFail)

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Winter Session 1 Class 9

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up – Coach Lead Dynamic Warm-Up Skill Movement Review and Metcon Loading – Deadlift – Hang Power Clean – Push Jerk Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155#

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Winter Session 1 Class 9

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up – Coach Lead Dynamic Warm-Up Skill Movement Review and Metcon Loading – Deadlift – Hang Power Clean – Push Jerk Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155#

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Winter Session 1 Class 8

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up – Coach Lead Dynamic Warm-up Skill – D/U practice – Thruster Review and loading for Metcon Metcon Metcon (Time) 5 Rounds for Time – 10 Thrusters – 10 Over the Bar Burpees – 20 Double Unders * Scale to Reg Burpees, Up/Downs, D/U

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Winter Session 1 Class 8

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up – Coach Lead Dynamic Warm-up Skill – D/U practice – Thruster Review and loading for Metcon Metcon Metcon (Time) 5 Rounds for Time – 10 Thrusters – 10 Over the Bar Burpees – 20 Double Unders * Scale to Reg Burpees, Up/Downs, D/U

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Winter Session 1 Class 7

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up Coach Lead Dynamic Warm-Up Skill Rowing Fundamentals Review Strength Pull-ups (EMOM 5 – 1 set max unbroken reps each round) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 – 20 Cal Row – 20 Jumping Pull-Ups – 20 Push-Ups – 20 Air

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Winter Session 1 Class 7

Mountain Strength Fitness – CrossFit Youth/Teens Warm-up Coach Lead Dynamic Warm-Up Skill Rowing Fundamentals Review Strength Pull-ups (EMOM 5 – 1 set max unbroken reps each round) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 – 20 Cal Row – 20 Jumping Pull-Ups – 20 Push-Ups – 20 Air

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