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)