Tuesday

31
Oct

Tuesday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Cardio Choice

5 Sumo Stance Good Mornings

5 Perfect Push-Ups

5 Reps of Lunge-Lunge-Squat*

*1 Rep = Lunge (Right) + Lunge (Left) + Air Squat

Into…

1-2 ROUNDS (Time Permitting)

10 SLOW Alt. Plank Shoulder Taps

5 Wide Stance Air Squats

5 Hand Release Push-Ups

5 DBL DB Front Squats

Strength

Sumo Deadlift (7-5-3-7-5-3)

Sumo Deadlift

*Wave Loading. Second 7-5-3 should be heavier than first 7-5-3. Looking for Moderate in first wave then Moderate-Heavy in second wave

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

2 Sumo Deadlift (Athlete Choice, AHAP)*

4 DB Front Squats (50/35)|(35/20)

6 Hand Release Push-Ups

*As heavy as possible for 2 reps.

(Score is Rounds + Reps)

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