Wednesday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Cardio (Athlete’s Choice)

:30 Hollow Hold

20 SLOW Alt. Plank Shoulder Taps

10 Arm Haulers

5 Bodyweight Kang Squats

Into …

2 ROUNDS

8/8 Single Arm Ring Rows

50ft. Bear Crawl*

:15/:15 Single Arm Plank Hold

*Switch to Quad Crawl in 2nd round

Workout

Metcon (No Measure)

3-4 SETS FOR QUALITY

3 Wall Walks

12 DB Arnold Press (Athlete Choice, Moderate)

10/10 Single Arm Ring Rows

15-20 Slow Banded Overhead Tricep Extensions

50′ Slow Bear Crawl

50′ Slow Reverse Bear Crawl

:30/:30 Single Arm Plank*

-Rest 1:00 b/t Sets-

*Complete all :30 on one side. Switch sides after each full round.

(No Measure)

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

Optional Finisher

Metcon (No Measure)

4 SETS (:40 ON/ :20 OFF)

MOVT 1 – Single DB Curls

MOVT 2 – Single DB Flutter Kicks

*1 Set = MOVT 1 + MOVT 2 .

(No Measure)