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

Warm-up

Warm-up (No Measure)

EMOM x 4 MINUTES

MIN 1 – :45 EZ Row

MIN 2 – :45 Up-Downs

MIN 3 – :45 Mod Row

MIN 4 – :45 Burpees

Into…

1-2 ROUNDS (Time Permitting)

10 Slow Alt. Cossack Squats

8 Alt. Samson Lunges

8 Slow Kang Squats

8 Squat Therapy Squats*

*Face the wall starting roughly 1 foot away with arms extended upwards. Complete 1-2 reps of an Air Squat. If able to complete successfully, take a half step forward and repeat. Continue to inch closer to the wall as long as feet can stay flat, chest stays tall, and hips are able to get below parallel.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

300/250m Row

15 Burpees Over Bar

7 Thrusters (95/65)|(65/45)

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

Partner Workout Option

Metcon (Distance)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

12 Burpees Over Bar

6 Thrusters (95/65)|(65/45)

*P1 works through a full round while P2 completes Max Meter Row. Once P1 has completed a round, switch.

(Score is Total Meters)

KG BB: (42.5/30)|(30/20)

Post-Workout Strength

Metcon (No Measure)

3 SETS

12-15 Zottman Curls

12-15 DB Rolling Tricep Extensions

20 Single DB Flutter Kicks*

-Rest As Needed b/t Sets-

*1 Rep= R + L.

(No Measure)