14
Aug
Monday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
2 SETS (7:00 CAP)
10 Samson Lunge
10 Bootstrappers
10 Cat/Cows
10/10 Single Arm DB Suitcase Deadlift
Into..
2 SETS
5/5 Cossack Squats
5 Lunge + Lunge + Squat *
5/5 Single DB Russian KB Swings
*Can add DB in the Goblet position after R1.
Strength
Front Squat (12-10-10*)
*Build to a Heavy weight.
(Score is Weight)
Week 4 of 7
Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Front Squats (95/65)|(75/45)
20 Russian KB Swings (35/25)|(25/15)
30 KB Goblet Lunges
(Score is Time)