13
Feb
Tuesday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
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
Strength
Metcon (No Measure)
4 SETS
20-25 Seated PVC Lat Pull-Downs
20-25 PVC Supinated Tricep Extension
-Rest As Needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Reps)
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)