Thursday

15
Mar

Thursday

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

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

20 Single Unders

5 Medball Squats

5 Medball Push Press

10 Tuck-Ups

Into…

AMRAP x 3 MINUTES

20 Single-Single-Doubles

10 MedBall Thrusters

5 Scap Pull-Ups

5 Strict Knee Raises
*Coach’s Note: After the initial Warm-Up, have athletes grab Barbells and any other equipment they may need so you can immediately start prepping for the Extended Warm-Up

Extended Warm-up

Metcon (No Measure)

EVERY 3:00 x 3 SETS

:30 Double Unders or Single Unders

6 Front Squats*

3-5 Toes to Bar or Knees to Chest

*Build up to and slightly past workout weight. Bar comes from the ground.

(No Measure)

Workout

“GREEN WITH ENVY” (Time)

3 ROUNDS FOR TIME

100 Double Unders

50 Wall Balls (20/14)|(14/10)

25 Toes to Bar

10 Front Squats (155/105)|(115/75)

(Score is Time)

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

KG BB: (70/47.5)|(52.5/35)