13
Sep
Thursday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 6 Up Downs + 12 Scap Push Ups
MIN 2 – 12 Plank Shoulder Taps + 12 Plank Hip Taps
MIN 3 – 6 Lunges + 6 Step-Ups
Extended Warm-up
Metcon (No Measure)
3 SETS*
10/10 Supported DB BOR
10/10 Single Leg Box Squat
*Moderate weight on BOR. No additional weight on the SL Box Squat.
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
12 Up-Downs
12 Hand Release Push-Ups
-Rest 1:00-
AMRAP x 6 MINUTES
10 Up-Downs
10 Hand Release Push-Ups
10 Alt. DBL DB Farmer Step-Ups (35/20)|(20/15) (24/20)
-Rest 1:00-
AMRAP x 8 MINUTES
8 Up-Downs
8 Hand Release Push-Ups
8 Alt. DBL DB Farmer Step-Ups
8 Renegade Rows
(Score is Total Rounds + Reps)
KG DB: (15/10)|(10/7.5)