Saturday

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

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :30 Bike* + 5 KB Deadlifts + 5 Russian KB Swings

MIN 2 – 5 V-Ups + 5 Tuck Ups + 10s Hollow Hold

*Increasing intensity each round from Easy to Mod to Fast.

Workout

“GROUNDHOG’S DAY” (1 Rounds for time)

3 SETS FOR TIME

10 Toes to Bar

20 Russian KB Swings (70/53)|(53/35)

30/25 Cal Bike

20 Russian KB Swings

10 Toes to Bar

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

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

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

20 Toes to Bar

40 Russian KB Swings (70/53)|(53/35)

60/48 Cal Bike

*P1 works while P2 Rests. Split work as needed. Resting partner must hold the KB in any way. If the KB drops to the floor both partners must complete 20 Sit-Ups before resuming.

(Score is Rounds + Reps)

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

Post-Workout Strength

Metcon (No Measure)

3 SETS*

15 DB Bent Over Reverse Flyes

25 Slow Banded Dante Rows

*Keep weight Light-Moderate.

-Rest As Needed b/t Sets-

(No Measure)