Tuesday

11
Sep

Tuesday

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

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

20 Single Unders + 10/10 Single Leg Single Unders

5 DB Strict Press + :15 OH Hold (Right)

5 DB Strict Press + :15 OH Hold (Left)

5 Hollow Rocks + 5 Superman Rocks

INTO…

AMRAP x 4 MINUTES

20 Tall Jump Single Unders

10 DB Glute Bridge Floor Press

5 Scap Retracts*

*Step 1: depress the shoulder down, away from the ears

Step 2: Suction cup the shoulders back towards the spine, pushing down on the bar

Strength

Bench Press (8-6-4*)

*Start Moderate and Build to a Moderate-Heavy Weight. Superset each set with a 1:00 Plank Hold (Banded Optional).

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

18-14-10-6-4

DB Push Press (50/35)|(35/20)

Toes to Bar

*After each set, perform 50 Double Unders

(Score is Time)

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

Optional Finisher

Metcon (No Measure)

2-3 SETS

30 Single DB Curls

50m Single Arm DB Overhead Carry*

*Switch arms at 25m.

-Rest as Needed b/t Sets-

(No Measure)