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)