21
Jun
Thursday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Bike Easy
:20 Single Unders
10 Barbell Hang High Pulls
Into…
2 ROUNDS
:30 Bike Moderate
:20 Tall Jump Single Unders or Double Unders
10 Barbell Hang Muscle Cleans
Strength
Metcon (Weight)
EVERY 2:30 x 3 SETS*
:30 Bike Sprint
+
2 Hang Muscle Clean
+
2 Hang Power Cleans
*Start light and build each set.
-No Additional Rest b/t Sets-
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 4 MINUTES
30 Double Unders + 10 Sit-Ups*
*Option for Unbroken DU.
Immediately into …
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 15 Hang Power Cleans (115/75)|(75/55)
MIN 3 – :45 Front Rack Hold
Immediately into …
EMOM x 4 MINUTES
30 Double Unders + 10 Sit-Ups*
*Option for Unbroken DU.
(No Measure)
KG BB: (52.5/35)|(35/25)