Monday

30
Jul

Monday

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

Warm-up

Warm-up (No Measure)

2:00 EZ Bike

INTO …

AMRAP x 4 MINUTES

5/5 Moose Antlers

10 SLOW Alt. Plank Shoulder Taps

5 Single Arm DB Arnold Press + :20 Single Arm DB Overhead Hold (Right)

20 Mountain Climbers

5 Single Arm DB Arnold Press + :20 Single Arm DB Overhead Hold (Left)

INTO …

2:00 MOD Bike

Strength

Shoulder Press (8-8-8)

3 SETS

8 Strict Press @21X1*

*Build to a weight heavier than last week – Moderate to Mod-Heavy. Superset with 10/10 Light DB/KB Upright Rows.

-Rest 1:30 b/t Sets-

Remember Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

Week 5 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15/15 Single Arm DB Push Press (50/35)|(35/20)

35/28 Cal Bike

60 Crossbody Mountain Climbers

20/20 Single Arm DB Push Press

35/28 Bike

60 Crossbody Mountain Climbers

25/25 Single Arm DB Push Press

35/28 Cal Bike

60 Crossbody Mountain Climbers

(Score is Time)

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