Announcements

Sign ups are open for Cheri’s Pink Heals Event! Invite your family and friends, forward them this link: https://bit.ly/33XNiNa 

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

Warm-up

Warm-Up (No Measure)

2 ROUNDS

10/10 Banded Ankle Distractions*

1:00 Row

10 Alt. 90-90 Hip Rotations

INTO…

1 ROUND

15/12 Cal Row

10 Med. Ball Front Squats

10 Push Press to Target

*Band attached at ankle height on rig. Place the band around the ankle or tongue of the shoe and step out (facing away from the rig), creating tension. Keep the whole foot on the ground and drive the knee forward/back for 10 reps. Then switch ankles. The foot with the band is the leading foot.

Strength

Front Squat (6×5 @ 75-80%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 6 of 11

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15/12 Cal Row

25 Unbroken Wall Balls (20/14)|(14/10)*

*If you break or drop the ball before 25 reps, perform 5 Burpees then continue until reach 25. Wall Balls must be performed in one continuous motion…no resting with the ball.

(Score is Time)

KG WB: (9/6)|(6/5)