Wednesday

29
Nov

Wednesday

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

Warm-up

Warm-up (No Measure)

MIN 0-3: Line Drills

25ft. Frankenstein Kicks

25ft. Heel Walk

25ft. Toe Walk

25ft. High Knees

25ft. Butt Kickers

Into …

MIN 3-5: 400m Jog or 1200m Assault Bike

Into …

MIN 5-7: 2 ROUNDS

8 SLOW Wall Squats to Medicine Ball

8 Medicine Ball Push Press to Target

8 Alt. Plank Med. Ball Rolls*

Into …

MIN 7-9: 400m Jog or 1200m Assault Bike

*Begin in a Tall Plank Position. With the right arm, roll the medicine ball out to the side until the arm is extended. Then roll it back to center, placing the right arm on the floor and then the left arm rolls the medicine ball out to the left side. 1 REP = 1 RIGHT + 1 LEFT

Strength

Front Squat (4-4-2-2*)

*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.

(Score is Weight)

Week 4 of 6

Workout

Metcon (Time)

FOR TIME

800m Run

50 Unbroken Wall Balls (20/14)|(14/10)*

800m Run

*Each time you break, drop the ball, or stop movement…complete 15 Air Squats then continue.

(Score is Time)

KG WB: (9/6)|(6/5)

Optional Cool Down

Warm-up (No Measure)

2-3 ROUNDS FOR QUALITY

1:00 Sprinter Stretch (R)

1:00 Sprinter Stretch (L)

1:00 Saddle Pose

(No Measure)