Friday

20
Apr

Friday

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

Warm-up

Warm-up (No Measure)

2 SETS

20 Mountain Climbers

10 Scap Push Ups

10 Perfect Up Downs*

Into …

2 SETS

20 Plank Shoulder Taps

10 Knee Push Up to Pike

5/5 Cossack Squats

*Perfect Up Down = Air Squat + Push Up Plank + Air Squat

Strength

Tempo Front Squat (2×6 / 2×6 / 1×6*)

2×6 (22X1)

2×6 (21X1)

1×6 (1111)

*First 2×6 Mod / Second 2×6 Mod+ / 1×6 Mod-Heavy.

(Score is Weight)

Week 3 of 9

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN1 – 15 Front Squats (135/95)|(95/65)

MIN 2 – 20 DB Floor Press (50/35)|(35/20)

MIN 3 – Max Burpees

MIN 4 – Rest

(Score is Total Reps)

KG BB: (60/42.5)|(42.5/30)

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