Friday

23
Mar

Friday

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

Warm-up

Warm-up (No Measure)

1 ROUND

10 Alt. Samson Lunges

10 Air Squats

10 Hang Muscle Clean + Elbow Punch

Into…

1 ROUND

50’ High Knees + Butt Kickers

10 Kang Squats

5 Hang Power Cleans + 5 Front Squats

Into…

1 ROUND

100m Run

5 Tempo Front Squats (32X1)
COACH NOTE: From here, go right into the TEACHING segment where athletes should be taking the bars from the floor. Run through a quick Power Clean progression if needed.

Strength

Front Squat (6-6-6*)

Tempo (32X1)

*Start Light and build to Moderate weight.

(Score is Weight)

Workout

Metcon (3 Rounds for time)

ON A 6:00 RUNNING CLOCK…

1 ROUND FOR TIME

600m Run

30 Front Squats (115/75)|(75/55)

-Rest Remaining Time-

ON A 6:00 RUNNING CLOCK…

2 ROUNDS FOR TIME

300m Run

15 Front Squats

-Rest Remaining Time-

ON A 6:00 RUNNING CLOCK…

4 ROUNDS FOR TIME

100m Run

7 Front Squats

(Score is Each Set for Time)

KG BB: (52.5/35)|(35/25)