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