2
Dec
Saturday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES*
100m Run
12 Scap Push-ups
20 Alt. Shoulder Taps
:20 Push-up Plank
*At 3:30 switch to…
100m Run
5 Push-ups
10/10 Single DB Bent Over Row
:20 Push-up Plank
Strength
Bench Press (6-6-6-6*)
*Build to a Moderate weight. After each set complete a Max Rep Set of Single DB Curls (Athlete Choice).
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
100m Run
12 Push-Ups
100m Run
6 No Push-Up Renegade Row (50/35)|(35/20)*
-Rest 2:00-
AMRAP x 8 MINUTES
100m Run
12 Push-Ups
100m Run
6 No Push-Up Renegade Row
*1 Rep= 1 Row L + 1 Row R.
(Score is Rounds + Reps)
KB DB: (22.5/15)|(15/10)