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)