Saturday

26
May

Saturday

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

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

:30 Bike

6/6 Split Squats

20 Alt. Plank Shoulders Taps

6/6 Single Arm DB Strict Press

Into…

1-2 ROUNDS

10 Alt. Lunges*

10 PVC Scarecrow Snatches

5 Plank Rotations

5/5 Single Arm DB High Pulls + Strict Press

*Round 2 switch to Single DB Alt. Lunges

Strength

Metcon (Weight)

5 SETS*

Snatch Pull

+

2 Hang Power Snatches

*Start Mod-Light and Build to a Moderate-Heavy Weight

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

5 SETS

ON A 3:30 RUNNING CLOCK…

15/12 Cal Bike

16 Alt. DB Hang Power Snatch (50/35)|(35/20)

36 Alt. Cross Body Mountain Climbers

Max Single DB Alt. Lunges in Remaining Time…*

-No Additional Rest b/t Sets-

*Athlete can hold DB any way.

(Score is Total Lunges)

KG DB: (22.5/15)|(15/10)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

4 SETS*

AMRAP x 5 MINUTES**

10/8 Cal Bike

12 Alt. DB Hang Power Snatches (50/35)|(35/20)

30 Alt. Cross Body Mountain Climbers

14 Single DB Alt. Lunges

-Rest :30 b/t Sets-

*Partner 1 starts a round, while Partner 2 waits. When Partner 1 begins their Alt. Crossbody Mountain Climbers, Partner 2 starts on the Bike. Continue in this order until the rest period or until P2 catches P1.

**Partners Will Switch Starting Order Every Set.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)|(15/10)