Tuesday

24
Jul

Tuesday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Jumping Jacks

5 Bodyweight Good Mornings

5 Scap Pull-Ups

5 KB Deadlifts

INTO …

2 ROUNDS

10 Up-Downs

5 KB Sumo Deadlifts + 5 KB Upright Rows

:15 Active Bar Hang

5/5 Single Arm Russian KB Swing

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 8-12 Banded Strict Pull-Ups*

MIN 2 – 4-6 Broad Jumps

MIN 3 – :45 Hollow Hold

*Must be unbroken.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

10 KB Sumo Deadlift High Pull (53/35)|(35/26)

10 Toes to Bar

10 Up-Downs

-Rest 1:00-

AMRAP x 5 MINUTES

8 Russian KB Swing

8 Toes to Bar

8 Up-Downs

-Rest 1:00-

AMRAP x 4 MINUTES

6 American KB Swing

6 Toes to Bar

6 Up-Downs

(Score is Total Rounds + Reps)

KG KB: (24/16)|(16/12)