Tuesday

3
Apr

Tuesday

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

Warm-up

Warm-up (No Measure)

1 ROUND

6 Up-Downs w/Alt. Shoulder Taps*

8 Alt. Step-Overs

10 Alt. Deadbugs**

12 DBL DB Glute Bridge Floor Press

*When in the Tall Plank position, perform 2 Alt. Shoulder Taps (right hand to left shoulder + left hand to right shoulder).

**Try to get the thumb to the ground behind you, while keeping the ribs down.

1 ROUND

6 DB Burpees (without Deadlift – place hands on DB handles)

8 1/2 Box Jumps*

10 Tuck-Ups

12 DB Strict Press

*Jump and land in a quarter squat, then step down. Don’t stand into full extension when on the box … this will prep us for the Box Jump Overs coming up in the next round.

1 ROUND

6 DB Burpees (w/Deadlift)

8 Box Jump Overs

10 V-Ups

12 DBL DB Snatches

Strength

Bench Press (Heavy 3-Rep)

ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep

(Score is Weight)

Week 1 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 13 MINUTES

6 DB Devils Press (35/20)|(20/15)

12 Box Jump Overs (24/20)

6 DB Devils Press (35/20)|(20/15)

18 Alt. V-Ups

(Score is Rounds + Reps)

KG DB: (15/10)|(10/7.5)