Mountain CrossFit

thirty/sixty

30 seconds each NO REST in between

jump rope

squats

push ups

abs

push press or hand stands

burpees no push up at bottom

rest 60 sec

Repeat

sprint this

100 yrd sprint X 20

cooldown 50 reverse crunches

100 weighted lunges

front bridge &  side bridge ( L & R sides) alternating 1min each side no rest  3 rds

30/30

Maxium # of rounds in 30min

30 reps each

air squats

jump rope

abs - your pick

Surfside

1min each

KB high pulls 53/20

Front Bridge

KB Dead lifts 70 x 2/ 35 x 2

Burpees

Rest 1 min

4rds

Angie

100 pull ups

100 air squats

100 sit ups

100 push ups

in any order try sets of 10 -20 , scaled 50 reps each

LUCY

Complete as many exercises as you can in 20 minutes.You can start in any order. Pick your weakest exercise to start with

50 reps each

KB swings

Overhead squats

DB or KB Push Press

Flutter Kicks 3 count equals 1 rep

push ups

Bear crawls 1 rep equals 1 length of the training floor (the long way)

Turkish getups 25 each side

Mountain Climbers 3 count equals 1 rep

OverLook

400m run

50 squats or jumping squats

4 rounds for time

Ninja's MOTHER

Do each station for 1 minute no rest between stations  5 rds

KB Swings 53/35

front bridge

KB Squats  106/70 two bells

Side bridge 30 seconds each side

Bear Crawl forward and backwards

Ack

21, 15, 9, 6, 3 reps of

KB squats 2X53kbs/35kbs, KB Windmill's 35kb/15kb and Turkish get ups 35kb/15kb