Wednesday

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

Warm-up

Warm-up (No Measure)

1:00 EZ Row

Immediately Into…

1:00 Row at 50-60% Pace

Immediately Into…

2-3 SETS

7 Slow Barbell RDLs

7 Hang Muscle Cleans

14 Alt. Elbow Punches

14 Alt. Step Back Long Lunges*

*Start in a standing position, step one leg back in an exaggerated lunge. Other leg stays planted and the knee stays over the toes as it bends to the bottom position.

Skill

Metcon (Weight)

4 SETS*

1 Clean Deadlift

+

1 Hang Power Clean

+

1 Power Clean

into…

:40 Max Cal Row**

*Keep All Sets Light-Mod

**Set 1: 22 s/m

Set 2: 24 s/m

Set 3: 26 s/m

Set 4: 28 s/m

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

EMOM x 15 MINUTES

MIN 1 – 5 Power Cleans + 5 Hang Power Cleans (135/95)|(95/65)

MIN 2 – 15/12 Cal Row

MIN 3 – :50 Crossbody Mountain Climbers

(Score is Lowest Reps of Mountain Climbers)

KG BB: (60/42.5)|(42.5/30)