Tuesday

5
Dec

Tuesday

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

Warm-up

Warm-up (No Measure)

MIN 0-2: Running Drills …

– 5/5 Ankle Circles

– 5/5 Leg Swings

– 5 Bootstrappers

– 10 Alt. Groiners w/Twist

MIN 2-5: Group 400m Jog

Into …

MIN 5-8: 3 ROUNDS

10 Scap Push-Ups

10 Hollow Rocks

:20/:20 Single Arm Plank Hold

Into …

MIN 8-10: 400m Run (faster pace)
Coach’s Note: Use that final 400m Run as a time trial for athletes. If they are able to get back in under 1:50, have them stick with the distance. If not, recommend to go 300m instead so they don’t take time away from the Push-Ups.

Strength

Metcon (Weight)

EVERY 3:00 x 4 SETS

10-12 DB Incline Bench Press (Heavy)*

15-20 Incline DB Flyes (Light)

*Option to use Medball or Bench for incline.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1&2 – 400m Run

MIN 3 – :50 Max DB Deficit Push-Ups

(Score is Reps)

Optional Cool Down

Warm-up (No Measure)

2-3 SETS FOR RECOVERY

10/10 Slow Staggered Stance Good Mornings

10 Slow Bird Dog

8/8 Slow Cobra Stretches

(No Measure)