Thursday

5
Apr

Thursday

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

Warm-up

Warm-up (No Measure)

1 ROUND

200m Run

10 DB Strict Press

8 DB Bent Over Rows

4 Inch Worms + Shoulder Taps

Into…

1 ROUND

100m Run

10 DB Push Press

5/5 Single Arm Ring Rows

6 Push-Up to Pike

Into…

1 ROUND (Time Permitting)

50m Run

5/5 Half Kneeling DB Strict Press

8 Ring Rows

6 Push-Ups

Strength

Metcon (No Measure)

2-3 SETS*

10 DB/KB Arnold Press

:30 Overhead Hold

10 Supported DB/KB BOR

*Complete all reps on one arm and then complete all reps on the other arm with minimal rest b/t switching sides.

-Rest As Needed b/t Sets-

(No Measure)

Workout

“THE DROP OFF” (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

200 Run

12 Ring Rows

10 DB Push Press (50/35)|(35/20)

8 Push-Ups

-1:00 Rest-

AMRAP x 8 MINUTES

100m Run

10 Ring Rows

8 DB Push Press

6 Push-Ups

-1:00 Rest-

AMRAP x 6 MINUTES

50m Run

8 Ring Rows

6 DB Push Press

4 Push-Ups

(Score is Total Rounds + Reps)

KG DB: (22.5/15)|(15/10)