Thursday

9
Aug

Thursday

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

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Slam Ball Ground to Overhead

8 Slam Ball Step Ups

6 Scap Pull-Ups

4 Kipping Swings

Workout

Metcon (Time)

FOR TIME

1000/800m Row

60 Slam Balls (30/20)|(20/10)

50 Toes to Bar

40 Alt. Slam Ball Step-Ups* (24/20)

500/400m Row

30 Slam Balls

25 Toes to Bar

20 Alt. Slam Ball Step-Ups

1000/800m Row

(Score is Time)

*Can Hold Slam Ball Any Way Above Waist.

KG SB: (15/10)|(10/5)

Post-Workout Strength

Metcon (No Measure)

2-3 SETS

:30 Single Arm Slam Ball Overhead Hold (Right)

-Rest :15-

30 Alt. V-Ups

-Rest :15-

:30 Single Arm Slam Ball Overhead Hold (Left)

-Rest as needed b/t Sets-

(No Measure)