Monday

16
Apr

Monday

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

Warm-up

Warm-up (No Measure)

8 SETS (:20 ON/ :10 OFF)

Cal Bike*

Then Into…

2-3 ROUNDS (Time Permitting)

12 Alt. Curtsey Lunges

10 Up-Downs + Shoulder Taps

8 Tempo Banded Good Mornings (3121)

8 Slow Deadbugs

6 Cat/Cows

*Get incrementally faster each set!

Strength

Tempo Deadlift (2×6 / 2×6 / 1×6*)

2×6 (3121)

2×6 (2111)

1×6 (1111)

*First 2×6 Mod / Second 2×6 Mod+ / 1×6 Mod-Heavy

(Score is Weight)

Remember Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

Week 3 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

4-6-8-10…and so on

Deadlift (185/135)|(135/95)

Up-Downs Over Bar

Alt. Lunges

(Score is Rounds + Reps)

KG BB: (85/60)|(60/42.5)