Mountain Strength Fitness – CrossFit Youth/Teens

Warm-up

1: Warm-up (No Measure)

2 min bike/row

PVC Pass Throughs x10

Banded Pull-Aparts x15

Spiderman Lunge x10

Cat-Cows x10

Frog Stretch 2 x:15

Goblet Squat Hold 1 x :60

Air Squats x10

Walk Outs x5

Strength

2: Back Squat (3×10)

If rated 7/10 or less from last week, add 5% from week 2, otherwise same weight as last week, form permitting

3: Shoulder Press (3×10)

If rated 7/10 or less from last week, add 5% from week 2, otherwise same weight as last week, form permitting

Metcon

4: Thruster (1×5)

Movement Review

5: Metcon (AMRAP – Reps)

Tabata 8 rounds :20/:20

Empty BB, DB, or Medball Thruster

6: Metcon (AMRAP – Reps)

Tabata 8 rounds :20/:20

3 Month Pull-Over