Wednesday

23
May

Wednesday

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

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Row at EZ pace

20 Alt. Plank Shoulder Taps

:10 Dead hang from the Pull-Up bar

Into…

1 ROUND

:30 Row at a moderate pace

10 Alt. Quad Bird Dogs

:10 Active hang from the Pull-Up bar

Into…

1 ROUND

:30 Row at a fast pace

:30 Wall Sit

10 Scap Pull-Ups

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

1:30 EZ Row

8-12 Banded Strict Pull-Ups*

*Option for Strict Pull-Up w/o Band

-Rest 1:30 b/t Sets-

(No Measure)

Workout

“HANG ON” (1 Rounds for calories)

EMOM x 20 MINUTES

MIN 1 & 2 – Max Cal Row

MIN 3 – :45 Bar Hang

MIN 4 – :45 Weighted Wall Sit*

MIN 5 – :45 Max Ring Rows or Strict Pull-Ups

*Hold DB in Gun Hold Position (Athlete Choice, Light – Moderate)

(Score is Lowest Cal Row)