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

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Cardio (Athlete Choice)

5 Push-Up to Pike

10/10 Single Arm Banded Upright Rows

:20/:20 Single Arm Plank Hold

Into …

2 ROUNDS

1:00 Cardio (athlete choice)

10 DB Strict Press

10 Banded Upright Rows

10 Alt. SLOW Plank Shoulder Taps

Strength

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 – Strict Pull-Ups (Athlete Choice)*

MIN 2 – :45 EZ Row/Bike/Ski

*Pick a number that you know you can hit for quality that challenges you each minute to complete in 2 sets.

(Score is Total Reps)

Workout

Metcon (Calories)

EVERY 7:00 x 3 SETS

20 Alt. DB Strict Press (Athlete Choice, Moderate)

20 Slow Banded Upright Rows

10 Tuck-Up + V-Up*

:30-:45 Banded Plank Hold

With time remaining complete Max Cal Row/Bike/Ski…

*1 Rep= 1 Tuck-Up + 1 V-Up.

-No Additional Rest b/t Sets-

(Score is Total Cals)