Wednesday

25
Jul

Wednesday

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

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

200m Run

5 PVC Good Mornings

10 Bodyweight Lunges

5 Inchworm Push-Ups

5 Bootstrap Squats

Strength

Back Squat (3×8 @ 21X1*)

*Keep all sets Moderate. Rest :30, then complete 8/8 DB Farmer Split Squats after each set.

-Rest 1:30 b/t Sets-

Remember Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

Week 4 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 20 Alt. Back Rack Lunges (115/75)|(75/55)

MIN 2 & 3 – 400m Run

MIN 4 – :45 Max Hand Release Push-Ups

(Score is Total Reps of Push-Ups)

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