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

Warm-up

Warm-up (No Measure)

1 ROUND (7:00 CAP)

:30 Lunges

10 Ring Rows

10 Groiner Mountain Climbers

:20 Hollow Hold

Into…

1 ROUND

:30 Box Step-up

10 Scap Pull-ups

20 Knee to Elbow Mountain Climbers

:20 Dead Hang

Into…

1 ROUND

:30 Box Step-Overs

10 Jumping Pull-ups

20 Crossbody Mountain Climbers

:20 Active Hang

Strength

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Two Options for Strict Pulling…

Option 1.) 3 Sets of Max Strict Pull-Ups

or…

Option 2.) 3 Sets of Max Strict Weighted Pull-Ups

(No Measure)

Workout

Metcon (1 Rounds for reps)

2 SETS

AMRAP x 7 MINUTES

5 Pull-Ups

10 Box Step-Overs (24/20)

15 Crossbody Mountain Climbers*

-Rest 2:00 b/t Sets-

*1 Rep= R + L.

(Score is Lowest Rounds + Reps)