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)