Monday

17
Sep

Monday

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

Warm-up

Warm-up (No Measure)

2:00 Bike…

Alternate b/t :30 EZ + :30 Hard

INTO…

AMRAP x 4 MINUTES (or 2 ROUNDS)

6 Alt. Cossack Squats

10 Banded Lat Pull Downs

6 Kip Swings

4 Up Downs w/Push-Up*

*Place hands on the ground, jump or step back into a tall plank position. Perform 1 Push-Up, then jump or step forward and stand tall.

Strength

Metcon (Weight)

EVERY 4:00 x 3 SETS

10/10 Front Rack Front Foot Elevated Split Squats*

15 Banded Tricep Push-Downs

20 Feet Elevated Glute Bridge-Ups

-Rest with Time Remaining-

*Start with empty barbell and option to build to workout weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

50 Hand Release Push-Ups

75 Toes to Bar

100 Front Rack Alt. Lunges (95/65)|(65/45)

Every 1:30, Perform 5 Up Downs over the Bar

*Partition Reps as Needed.

(Score is TIme)

KG BB: (42.5/30)|(30/20)