Tuesday

24
Apr

Tuesday

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

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP:

AMRAP x 3 MINUTES

:30 Row

10 Alt. Lunges*

30 Crossbody Mountain Climbers

*Option for Jumping Lunges

Into …

SPECIFIC WARM-UP:

2 ROUNDS (PRE PULL-UP PREP)

:10 Dead Hang + :10 Active Hang

:10 Hollow Hold + :10 Superman Arch Hold

5 Pause Kip Swings*

10 Tuck-Ups

*Pause for :01 in the Hollow position + :01 in the Superman Arch position. Every time the feet come in front for the Hollow position, that is 1 rep.

Strength

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – :30 Choose Pulling Option… / :20 Hollow Hold

MIN 2 – :50 EZ Bike/ Row/ Ski

Option 1…

5 Unbroken Kipping Pull-Ups

or

Option 2…

2 Kipping Pull-Ups

+

3 Chest To Bar Pull-Ups

(No Measure)

Workout

Metcon (Time)

FOR TIME

1000/800m Row

30 Alt. V-Ups*

20 DB Suitcase Lunges (50/35)|(35/20)

50 Pull-Ups

20 DB Suitcase Lunges

30 Alt. V-Ups*

1000/800m Row

*1 Rep= R+L.

(Score is Time)

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