Friday

5
May

Friday

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

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Slow Bicycle Crunches

8/8 SA KB Upright Row

20’ Straight Leg Bear Crawl

8 Single DB OH Tricep Extensions

*After the Warm-up grab a barbell and a light KB to go over the demonstrations of the movements for the workout.

Workout

Metcon (Weight)

5 ROUNDS FOR QUALITY

12 Tempo Barbell High Pulls (21X1)

20 Barbell Hollow Body Flutter Kicks*

10-15 Ring Skull Crushers

50′ SA KB OH Walk (Athlete Choice)**

*1 Rep= Right Leg + Left Leg.

**Switch hands at 25′.

(Score is Weight)

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

:30 Plate Around the Worlds + :30 Plate Curls

(No Measure)

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