15
Jun
Friday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Jumping Jacks
15 Slam Ball Deadlifts
10 Glute Bridge-Ups
Into…
2 ROUNDS
20 Single Unders
15 SB G2OH
10 Bodyweight Good Mornings
Into…
2 ROUNDS
20 Big Jump Single Unders
15 Slam Balls
10 Barbell Good Mornings
Extended Warm-up
Metcon (Weight)
4 SETS
4 TNG Deadlifts*
-Rest :30-
30 Double Unders
-Rest 2:00 b/t Sets-
*Start Moderate and Build Close to or Up to Workout Weight.
(Score is Weight)
Workout
“CHARLOTTE’S WEB” (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
50 Double Unders
25 Slam Balls
3 Deadlifts (275/185)|(185/135)*
*Increase DL Reps by 2 after each full round (3-5-7-and so on…)
(Score is Rounds + Reps)
KG BB: (125/85)|(85/60)
KG SB: (15/10)|(10/5)
NOTE: Throwback week! This is a NEW remix of BLACK WIDOW last seen 1/28/20.