Friday

2
Jan

Friday

CrossFit Mettle and Honor – Teen’s Class

Warm-up

Warm-up (No Measure)

1 ROUND

25 Jumping Jacks

25 Bicycle Crunches

50’ Shuttle Run

1 ROUND

20 Lunges (w/o barbell)

20 Deadbugs

50’ Shuttle Run

1 ROUND

10 Alt. Lunges w/ barbell

:30 Side Plank (L/R)

50’ Shuttle Run

Strength

Metcon (Weight)

EMOM X 12 MINUTES*

MIN 1 – 12 Front Rack Lunges

MIN 2 – :45 Hollow Body Hold

*Keep weight light-moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

“TRIPLE AMRAP”

AMRAP x 3 MINUTES

MAX Slam Balls (20/10)

-Rest :30-

AMRAP x 3 MINUTES

MAX Alt. V-ups

-Rest :30-

AMRAP x 3 MINUTES

MAX Front Rack Lunges (95/65)

(Score is Reps)