Saturday

31
Mar

Saturday

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

Warm-up

Warm-up (No Measure)

2 SETS (7:00 MAX)

7/5 Cal Bike

7/7 Staggered Stance Bodyweight Good Mornings

7 Slam Ball Ground to Overhead

7 KB Deadlifts

Into…

2 SETS

7/5 Cal Bike

7/7 Single Leg RDL’s

7 Slam Balls

7 Russian KB Swings

Strength

Metcon (Weight)

3 SETS

10/10 Single Leg Landmine RDL*

12/12 Banded Woodchoppers

*Keep weight Light or use Empty Barbell.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

“BRACE FOR IMPACT” (Time)

FOR TIME*

27-24-21-18-15-12-9-6

Russian KB Swings (70/53)|(53/26)

Sit-Ups

Slam Balls (30/20)|(20/10)

*Complete a 12/10 Cal Bike after each set.

(Score is Time)

KG KB: (32/24)|(24/16)

KG SB: (15/10)|(10/5)