17
Apr
Tuesday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
2 ROUNDS
:20 High Knees
5/5 Single Leg Good Mornings
:20 Butt Kickers
5/5 Leg Swings
:20 Wall Sit
Into …
2 ROUNDS
100m Jog
10 Air Squats + 10 Med. Ball Push Press to Target*
5 Scap Push-Ups + 10 Alt. Shoulder Taps
10 Alt. Step-Ups**
*2nd Round: 10 Med. Ball Thrusters
**2nd Round: 10 Box Jumps
Strength
Tempo Bench Press (2×6 / 2×6 / 1×6*)
2×6 (22X1)
2×6 (21X1)
1×6 (1111)
*First 2×6 Mod / Second 2×6 Mod+ / 1×6 Mod-Heavy
(Score is Weight)
Week 3 of 9
Workout
Metcon (Time)
6 ROUNDS FOR TIME
100m Run
10 Wall Balls (20/14)|(14/10)
8 Box Jumps (24/20)
6 Push-Ups
(Score is Time)
KG WB: (9/6)|(6/5)