Wednesday

25
Apr

Wednesday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Tall Plank Shoulder/Wrist Circles*

10 Alt. Bird Dogs

5/5 Moose Antlers

*In a tall plank position, pull the shoulders down and back and move the wrists in 5 circles clockwise + 5 circles counterclockwise. Think about shifting to the left, then leaning forward with the shoulders coming in front of the hands, lean to the right, then back to center. Keep both hands on the ground to stretch the wrists.

Into …

EMOM x 6 MINUTES

MIN 1 – :40 Bike

MIN 2 – :40 Alt. Step-Overs*

MIN 3 – :40 Empty Barbell Strict Press w/:02 overhead

*2nd Round – :40 ½ Box Jumps (land in a quarter squat and immediately step down; don’t stand tall on top of the box)

Strength

Push Jerk (2×6 / 2×6 / 1×6*)

*First 2×6 Mod+ / Second 2×6 Mod-Heavy / 1×6 Heavy.

(Score is Weight)

Week 4 of 9

Workout

“COWABUNGA” (5 Rounds for time)

EVERY 3:00 x 5 SETS

10 Push Press (115/75)|(75/55)

15 Push-ups

20 Box Jump Overs (20)

-No Additional Rest b/t Sets-

(Score is Each Set for Time)

KG BB: (52.5/35)|(35/25)