Thursday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Cardio Choice

10 Slow Air Squats*

8/8 Single Arm DB Bent Over Rows

6/6 Alt. Shoulder Taps*

4/4 Single Arm Ring Rows

*Round 2 complete Tempo DB Goblet Squats 32X1/ DB Slides.
Coach’s Note: After the warmup, give athletes some time to grab water, use the restroom, etc. Now would also be a good time for everyone to grab a light band, before the Strength Session begins, and set it up on the rig.

Strength

Metcon (AMRAP – Reps)

4 SETS

Max Strict Wide Grip Pull-Ups*

*Goal is to get a minimum of 7 Reps every set. After each Set complete 8/8 Banded Deadbugs. Left leg performs 8 reps then right leg performs 8 reps.

-Rest as Needed b/t Sets-

(Score is Total Reps)

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Cardio Choice

10/10 Single Arm DB Bent Over Row (Athlete Choice, Moderate)

10/10 Banded Pallof Presses

10 Tempo DB Goblet Squats (32X1)

20 DB Slides

1:00 Cardio Choice

-Rest 1:00 b/t Sets-

(No Measure)