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)