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)