CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up (No Measure)
EMOM x 8 MINUTES (:40 ON // :20 OFF)
MIN 1 – 100m Run
MIN 2 – Bodyweight Kang Squats (Round 2 = Lunge-Lunge-Squats)
MIN 3 – Mountain Climbers (Round 2 = Sit Ups)
MIN 4 – Air Squats (Round 2 = Jumping Air Squats)
*After warm-up, break out a barbell and continue to warm-up with some empty barbell Kang Squats then get into the Back Squat.
Back Squat (8-6-4-8-6-4*)
*Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week.
(Score is Weight)
Week 5 of 9
3 ROUNDS FOR TIME*
60 Crossbody Mountain Climbers
30 Crossbody Mountain Climbers
*If you finish the 3 Rounds in 14:00 or less you can complete an optional 4th Round.
(Score is Time)