13
Jul
Friday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
MIN 1 – :45 Bike
MIN 2 – 5 Push Up to Pike + Max Plank Shoulder Taps
MIN 3 – 5 Jumping Squats + Max Alternating Groiners
Strength
Metcon (Weight)
3 SETS*
10 Barbell Z-Press
10-15 Bodyweight Heel Elevated Narrow Stance Squats**
-Rest 1:30 b/t Sets-
*Build to Light Weight.
**Option to use weight in goblet position.
Week 2 of 9
(Score is Weight)
Workout
“REDLINE” (3 Rounds for time)
3 SETS
15-10-5
Front Squats (95/65)|(65/55)
Cal Bike
-Rest 1:30 b/t Sets-
*Cal Option…12-8-4
(Score is Each Set for Time)
KG BB: (42.5/30)|(30/20)
NOTE: Last Seen 11/11/20