Tuesday

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

Warm-up

Warm-up (No Measure)

TABATA (8 ROUNDS; :20 WORK // :10 REST)*

MOVEMENT 1 → Alt. Lunges

MOVEMENT 2 → Alt. Deadbugs

MOVEMENT 3 → Alt. Step-Ups

MOVEMENT 4 → Alt. Bird Dogs

*This is one full Tabata with each movement getting rotated through twice.

Into …

2 ROUNDS

1:00 Row

6 Box Jumps

12 Alt. DB Goblet Lunges

9 Hollow Rocks + 9 Arch/Superman Rocks

Strength

Metcon (No Measure)

5 SETS*

6-10 Strict Knees to Chest

Into…

:15-:30 Hanging Tuck Hold**

*Athlete can drop off bar b/t movements if needed.

**Option to complete Hanging L-Hold.

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES*

8 Box Jumps (30/24)|(24/20)

16 Sit-Ups

24 Alt. DB Goblet Lunges (50/35)|(35/20)

*After every 2 Rounds completed, Row 250/200m. Row must be completed in 1:00 or less.

(Score is Rounds + Reps)

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