20
Aug
Monday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
1 ROUND
10 Calf Raises
20 Bunny Hops
5/5 Single Leg Good Mornings
INTO…
3 ROUNDS
20 Single Unders*
5/5 Single Arm DB Strict Press
10 Alt. Deadbugs
5/5 Single Leg RDL
*2nd Round: 20 Backwards Single Unders
3rd Round: Double Unders
Strength
Shoulder Press (6-6-6*)
-Rest as Needed b/t Sets-
*Keep weight Light across all sets. This is a deload week. Superset each set with one of the following options:
6/6 Single Leg DB RDL
or…
20 Alt. DB Deadbugs
Week 8 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 17 MINUTES
10/10 Single Arm DB Push Press (50/35)|(35/20)
20 Sit-Ups
10/10 Single Arm DB Suitcase Deadlift
60 Double Unders
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)