3
Mar
Saturday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
2 SETS
:30 Row (Easy Pace)
20 Crossbody Mountain Climbers
10 Straight Leg Sit-Ups
5 KB Deadlifts
Into…
2 SETS
:30 Row (Mod Pace)
20 Single Unders
10 Bent Knee Sit-Ups
5 Russian KB Swings
Into…
1-2 SETS (Time Permitting)
:20 Row (Fast)
10 Big Jump Single Unders OR :15 DU’s
10 Butterfly Sit-Ups
5 American KB Swings
Strength
Metcon (No Measure)
3-4 SETS FOR QUALITY
12-15 DB Floor Press (Moderate)
15-20 DBL DB Twisting Curls (Light)
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
50 Double Unders
40 Alt. Crossbody Mountain Climbers
30/24 Cal Row
25 Sit-Ups
20 KB Swing (53/35)|(35/26)
(Score is Rounds + Reps)
KG KB: (24/16)|(16/12)