11
May
Friday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
4 ROUNDS EACH (:20 ON / :10 OFF)
TABATA 1 – Good Mornings
TABATA 2 – KB Deadlifts
TABATA 3 – SA Russian KBS
TABATA 4 – Plank Hold/Rotations
Strength
Metcon (No Measure)
3 SETS
10/10 SA KB Upright Row
15 Banded Hamstring Curls*
20 Seated Banded Rows
*Perform in prone position.
-Rest As Needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Reps)
“TABATA”
8 ROUNDS EACH (:20 ON / :10 OFF)
TABATA 1 – KB Sumo Deadlift High Pull (53/35)|(35/26)
TABATA 2 – Crossbody Mountain Climbers*
TABATA 3 – Russian KB Swings
TABATA 4 – Alt. KB Horn Taps**
*1 Rep = L+R
**1 Rep = L+R. Perform in plank position. KB should be arms length reach away from athlete.
-No Additional Rest b/t Tabatas-
(Score is Total Reps)
KG KB: (24/16)|(16/12)