Sunday

10
Dec

Sunday

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

Warm-up

Warm-up (No Measure)

2 SETS (7:00 CAP)

100m Run

8/8 Alt. KB Deadlift

10 Single Ring Ring Row

10 Scap Push-ups

20 Shoulder Taps

INTO..

1-2 SETS (Time Permitting)

100m Run

:20 Russian KBS

5/5 Single Arm Ring Rows

5 Inchworms

Strength

Metcon (Weight)

10-10-10*

Narrow Grip Bench Press

*Work to a Moderate weight. After each Set complete a Max Set of Push-Ups.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

200m Run

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

10/10 Single Arm Ring Rows

60 Double Unders

(Score is Rounds + Reps)

KB KG: (24/16)|(16/12)