Tuesday

21
Nov

Tuesday

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

Warm-up

Warm-up (No Measure)

1 ROUND

1:30 Bike

10 Scap Push-Ups

10 Glute Bridge-Ups

:20 Dead Hang

Into …

1 ROUND

1:00 Bike (add 3-5 RPMs)

5 Yoga Push-Ups *

:20 Active Bar Hang

10/10 Single Leg Glute Bridge-Ups

Into…

1 ROUND

:30 Bike Sprint

10 Push-Ups @ 32X1 (:03 down, :02 pause in bottom, fast up)

10 Kip Swings/Lat Activations

10 Arm Haulers

Strength

Bench Press (EVERY 2:30 x 5 SETS)

8 Bench Press*

*Build to a Moderate-Heavy weight. After each set complete 12-15 Band Pull Apart.

(Score is Bench Press Weight)

Workout

Metcon (Calories)

EMOM x 15 MINUTES

MIN 1 – :30 Max Cal Bike

MIN 2 – 15 Toes to Bar

MIN 3 – 20 Slam Balls (30/20)|(20/10)

(Score is Total Cals)

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