Saturday

6
May

Saturday

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

Warm-up

Warm-up (No Measure)

3 ROUNDS

8/8 Lateral Step-Ups

8 Empty Barbell High Pulls

8/8 Single Leg RDL (option to go bodyweight or use the barbell)

:30 Arm Haulers

Strength

Metcon (Weight)

EMOM x 10 MINUTES*

1 Clean Deadlift

+

1 High Hang Power Clean

+

2 Hang Power Clean

*Build up to a Moderate weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

3000/2500m Row*

*Every 1:30 not including 0:00, complete 6 DBL DB Front Rack Step-Ups (35/20)|(20/15)||(24/20)

(Score is Time)

KG DB: (15/9)|(9/6)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

4000m Row

*P1 will Row 500m while P2 completes 12 DBL DB Front Rack Step-Ups (35/20)|(20/15)||(24/20). P2 will then hold a Plank until P1 finishes the 500m Row and then they will switch.

(Score is Time)

KG DB: (15/9)|(9/6)

()