Monday

16
Jul

Monday

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

Warm-up

Warm-up (No Measure)

TABATA: BIKE (8 ROUNDS → :20 WORK // :10 REST)

Round 1: Arms Only

Round 2: Legs Only

Round 3: Arms Only

Round 4: Legs Only

Rounds 5-8: Arms + Legs (increase pace every round!)

INTO …

2 ROUNDS

5/5 Moose Antlers

5 Kip Swings

10 V/Tuck-Ups

5/5 Single Arm DB/KB Seated Press

Strength

Metcon (Weight)

3 SETS*

10 Barbell Z-Press

10/10 Single Arm DB/KB Upright Row

-Rest 1:30 b/t Sets-

*Keep in the Moderate range but build to Heavier than Last Week.

Week 3 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 5 MINUTES*

10/8 Cal Bike

8 Toes to Bar

6 Push Press (115/75)|(75/55)

-Rest 1:00 b/t Sets-

*Pick Up Where You Left Off

(Score is Total Rounds + Reps)

KG BB: (52.5/35)|(35/25)