Monday

10
Sep

Monday

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

Warm-up

Warm-up (No Measure)

PART 1) 2:00 BIKE

:30 EZ

:30 HARD

INTO…

PART 2) 2 ROUNDS

4 Scap Push-Ups + 2 Push-Up Negatives

5 Toe Touch + Air Squat*

6 Alt. 90-90 Hip Rotations

7 Burpees

*With legs straight, perform a toe touch, stand tall, then perform an Air Squat.

Strength

Metcon (Weight)

3 SETS

8 Back Squats @ 65% of 3-Rep

10 Perfect Push-Ups

12/12 Single Leg Glute Bridge-Up

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS*

AMRAP x 6 MINUTES

10/8 Cal Bike

6 Back Squats (115/75)|(75/55)

4 Burpees Over the Bar

-Rest 1:00 b/t Sets-

*Pick Up Where You Left Off.

(Score is Total Rounds + Reps)

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