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)