Tuesday

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

2 ROUNDS

1:00 Row*

10 Up-Downs

5 Tuck-Ups + 5 V-Ups

10 Alt. DB Deadlifts (DB between the feet)

*1st Round: Arms + Hips (no leg bending)

2nd Round: Arms + Hips + ½ Slide Forward (keep heels planted)

1-2 ROUNDS (Time Permitting)

:45 Row*

10 Alt. DB Up-Downs

5 Scap Pull-Ups + 5 Kip Swings

*1st Round: Full stroke @ 22-24 s/m

2nd Round: Full stroke @ 24-27 s/m

4 SETS

20-25 Seated PVC Lat Pull-Downs

20-25 PVC Supinated Tricep Extension

-Rest As Needed b/t Sets-

(No Measure)

EMOM x 20 MINUTES

MIN 1 – 18/14 Cal Row

MIN 2 – 15 Toes to Bar*

MIN 3 – Max Alt. DB Up-Down (50/35)|(35/20)**

MIN 4 – Rest

*T2B must be completed before :50 mark.

**Every time you stand is 1-Rep.

(Score is Total Reps)

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