9
Apr
Monday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
3 SETS (:40 ON/ :20 OFF)
Cal Row (EZ Pace)
Into…
3 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Ring Rows
MOVT 2 – Burpees
*1 Set = MOVT 1 + MOVT 2.
Into…
2 SETS (:40 ON/ :20 OFF)
Cal Row (Increasing Pace from MOD-HARD)
Strength
Tempo Bench Press (2×6/ 2×6 / 1×6*)
2×6 (32X1)
2×6 (31X1)
1×6 (1111)
*First 2×6 Light-Mod / Second 2×6 Mod / 1×6 Mod+.
(Score is Weight)
Week 2 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
21/16 Cal Row
15 Ring Rows
9 Hand Release Push-Ups
(Score is Rounds + Reps)