Friday

10
Aug

Friday

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Air Squats

5/5 Split Squats

5/5 Single Arm KB Deadlifts

10 Scap Push Ups

INTO…

2 ROUNDS

5 1+½ Air Squats

5/5 Front Foot Elevated Split Squats

5/5 SA Russian KB Swings

5 Push-Up to Pike

Strength

Back Squat (6-6-6*)

*1+1/2 Back Squats

1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand

Start Light and Build to a Moderate Weight.

After each set, complete 6/6 DB Farmer Front Foot Elevated Split Squat

-Rest 1:30 b/t Sets-

Week 6 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 14:00 RUNNING CLOCK…

40 KB Goblet Squats (53/35)|(35/26)

Then AMRAP in Remaining Time of:

12 Hand Release Push-Ups

10 Russian KB Swing

8 American KB Swing

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)