Saturday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES (Chill!)
5 Scap Push-ups
5 Scap Pull-ups
5 Knee Raises
5 Jumping Jacks
INTO…
AMRAP x 3 MINUTES (Flow!)
5 Barbell Front Squats
5 Barbell Push Press
5 Barbell Thrusters
5 Jumping Jacks
Skill
Metcon (No Measure)
3 SETS*
4 Empty Barbell Back Rack Thruster
+
4 Knees to Elbow
+
4 Pull-Ups
*Can come off the bar b/t movements. If Back Rack Thruster is too challenging, perform normal Thruster.
(No Measure)
Workout
THE MAGNIFICENT 7 (Time)
7 ROUNDS FOR TIME
7 Back Squats (115/75)|(75/55)
7 Push Press
7 DB Thrusters (50/35)|(35/20)
7 Pull-Ups
7 Knees to Elbows
7 Hand Release Push-Ups
7 Box Jumps (30/24)|(24/20)
(Score is Time)
KG BB: (52.5/35)|(35/25)
KG DB: (22.5/15)|(15/10)
NOTE: Last Seen 4/17/22
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 28 MINUTES*
7 Back Squats (115/75)|(75/55)
7 Push Press
7 DB Thrusters (50/35)|(35/20)
7 Pull-Ups
7 Knees to Elbows
7 Hand Release Push-Ups
7 Box Jumps (30/24)|(24/20)
*Partners will go every other movement. Ex: P1 does 7 Back Squats, P2 does 7 Push Press, P2 does 7 DB Thrusters, etc. While P1 works, P2 rests.
(Score is Rounds + Reps)
KG BB: (52.5/35)|(35/25)
KG DB: (22.5/15)|(15/10)