Wednesday

28
Mar

Wednesday

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

Warm-up

Warm-up (No Measure)

TABATA (8 ROUNDS, :20 WORK // :10 REST)

MOVT 1 – Bike

MOVT 2 – Air Squats*

*Every other round, perform Up-Downs

Into …

2 ROUNDS

10 Med. Ball Front Squats

5/5 Moose Antlers

10 Med. Ball Push Press to Target

5/5 Bodyweight Split Squats

10 Burpees w/tall jump

Strength

Metcon (Weight)

3 SETS*

8/8 Front Rack Split Squats

10-12 Barbell Hip Thrusts

*Start Light and work to a Moderate weight. Use same barbell for both movements.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

THIGHNEL RICHIE (Calories)

ON A 12:00 RUNNING CLOCK…

5 ROUNDS

10 Burpees to a Target*

20 Wall Balls (20/14)|(14/10)

then…

Max Cal Bike with remaining time

*Ideally, 6″ above standing reach.

(Score is Cals)

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