Tuesday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
15 Plate Hops
10 Feet Elevated Glute Bridge-Ups
5 Good Mornings
INTO…
2 ROUNDS
6 Alt. 90-90 Hip Rotations
:15/:15 Single Leg Balance*
6 Slam Ball Ground to Overhead
30 Single Unders**
*2nd Round: 5/5 Single Leg RDL
**2nd Round: 30 Double Unders (:30 Practice)
Strength
Back Squat (6-6-6*)
*1+1/2 Back Squats
1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand
Start Moderate and Build to a Moderate-Heavy Weight.
Superset each set with 15 Feet Elevated Slam Ball Glute Bridge-Ups
-Rest 2:00 b/t Sets-
Week 7 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
10 Slam Balls Squats (30/20)|(20/10)*
12 Slam Balls
32 Double Unders
-Rest 2:00-
AMRAP x 4 MINUTES
5 Slam Ball Squats
6 Slam Balls
16 Double Unders
*Can be held any way.
(Score is Total Rounds + Reps)
KG SB: (15/10)|(10/5)