Monday

8
Jan

Monday

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

Warm-up

Warm-up (No Measure)

EMOM x 7 MINUTES

MIN 1 – :20 Single Unders + :20 Cossack Squats

MIN 2 – :20 Forward Lunges + :20 Reverse Lunges

MIN 3 – :20 Right Leg Single Unders + :20 Left Leg Single Unders

MIN 4 – :40 Inchworms + 10 Shoulder Taps

MIN 5 – :20 Tall Jump Single Unders + :20 Fast Wrist Single Unders

MIN 6 – :20 Box Step-Ups + :20 Box Jumps

MIN 7 – :40 BB Strict Press w/ :01 Pause OH

Strength

Push Press (10-8-6-10-8-6*)

*Build up to a Moderate weight.

(Score is Weight)

Week 2 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

7 Left Single Arm DB Cluster (50/35)|(35/20)*

14 Box Jump Overs (24/20)

7 Right Single Arm DB Cluster

42 Double Unders

*1 Cluster = 1 DB Squat Clean into Thruster.

(Score is Rounds + Reps)

KB DB: (22.5/15)|(15/10)