22
Jun
Friday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
LINE DRILLS
25’ Samson Lunges
25’ Toy Soldiers
25’ Heel Walk
25’ Toe Walk
25’ Knee Hugs
25’ Quad Pulls
25’ High Knees
25’ Butt Kickers
Into…
2 ROUNDS
200m Run
10 Alt. Lunges w/ Twist
10 Burpees to Target
Workout
Metcon (AMRAP – Reps)
6 SETS
ON A 3:00 RUNNING CLOCK…
400m Run
Max Reps in the Remaining Time…
ODD ROUNDS: Alt. KB Goblet Lunges (Athlete Choice, Moderate)
EVEN ROUNDS: Burpees to Target
-Rest 1:00 b/t Sets-
(Score is Total Reps)
Post-Workout Strength
Metcon (No Measure)
2-3 SETS
10/10 Single Arm KB Upright Row
20 Alt. KB Slides
:30/:30 Single Arm KB Overhead Hold
-Rest as needed b/t Sets-
(No Measure)