Sunday

17
Jun

Sunday

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

Warm-up

Warm-up (No Measure)

1 ROUND

300m Run

10 Plank to Pikes

8 BW Good Mornings

6 Ring Rows

Into…

1 ROUND

200m Run

20 Alt. Shoulder Taps

8 KB Deadlifts

6 Jumping Pull-Ups

Into…

1 Round

100m Run

20 Alt. KB Plank Taps

8 Russian KB Swings

6 Scap Pull-Ups

Skill

Metcon (No Measure)

3 SETS

1 Kip Swing

+

1 Kipping Pull-Up w/:01 Pause at Top

+

1 Kip Swing

-Rest as Needed b/t Sets-

Into…

2 SETS

5 Unbroken Kipping Pull-Ups or Feet Elevated Ring Rows

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – :45 Max Russian KB Swings (70/53)|(53/35)

MIN 3 – 15 Pull-Ups

MIN 4 – :45 Max Alt. Plank KB Horn Taps

(No Measure)

KG KB: (32/24)|(24/16)