Tuesday

4
Sep

Tuesday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Bike

5 Good Mornings

5 Cat/Cows

10 Up-Downs Over the Bar

INTO…

2 ROUNDS

:45 Bike (2nd Round = workout pace!)

5 Empty Barbell RDL

10 Glute Bridge Ups

5 Burpees Over the Bar

Strength

Deadlift (4-4-4-4*)

EVERY 3:00 x 4 SETS

4 TNG Library Deadlifts

*Start Moderate and build to Workout Weight. Superset each set with 20 Banded Lat Push Downs.

(Score is Weight)

Workout

“ALL GAS NO BRAKES” (Weight)

EMOM x 10 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 4 Burpees Over the Bar + 2 Deadlifts (275/185)|(185/135) + 4 Burpees Over the Bar

(Score is Weight)

KG BB: (125/85)|(85/60)
NOTE: New Benchmark

Optional Finisher

Metcon (No Measure)

6 SETS (:20 ON / :10 OFF)*

MOVT 1 – Empty Barbell Glute Bridge-Ups

MOVT 2 – Alt. Bird Dogs

*1 SET = MOVT 1 + MOVT 2.

(No Measure)