Friday

17
Nov

Friday

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES*

100m Run

10 Scap Push-Ups

10 Lunges

25’ Bear Crawl

*At 3:00 adjust movements to:

100m Run

5 Push-Ups to Pike

10 KB Lunges

25’ Bear Crawl

Strength

Bench Press (10-8-6-4*)

*Build to a Moderate-Heavy weight.

(Score is Weight)

-Rest 2:00 b/t Part 1 & Part 2-

Metcon (AMRAP – Reps)

Max Reps Bench Press (135/95)|(95/65)

(Score is Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

E2MOM x 16 MINUTES

MIN 1&2 – 400m Run

MIN 3&4 – AMRAP of 50′ Bear Crawl + 6 Hand Release Push-Ups + 10 DB Goblet Lunges (50/35)|(35/20)*

*Complete 25′ bear crawl out and 25′ back. Pick up each AMRAP where you left off.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)