6
Aug
Monday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
200m Team Run
INTO…
AMRAP x 4 MINUTES
5/5 Single Arm DB Upright Row
5 Sumo Stance Good Mornings
5 Up-Downs over the Bar
5 Sumo Stance Squats
INTO…
200m Team Run
Strength
Sumo Deadlift (12-10-8*)
-Rest as Needed b/t Sets-
*Start Moderate and Build to a Moderate-Heavy Weight. Superset each set with 15-20 Banded Upright Rows.
(Score is Weight)
Workout
Metcon (1 Rounds for reps)
EMOM x 16 MINUTES
MIN 1 – 200m Run
MIN 2 – 15 Sumo Deadlift High Pull (95/65)|(65/45)
MIN 3 – Max Burpees Over The Bar
MIN 4 – Rest
(Score is Lowest Set of Burpees)
KG BB: (42.5/30)|(30/20)