CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
200m Run
Into…
AMRAP x 5 MINUTES
:30 Bar Hang
5 Up-Downs to a target
10/10 Single Arm Bent Over Rows
10 Push-Ups on knees or box
Into…
200m Run
Extended Warm-up
Metcon (No Measure)
3 SETS
5-7 Tempo Push-Ups (2121)
10/10 Single Arm Ring Row
-Rest 1:00 b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – 15 Supinated Ring Rows
MIN 2 – 15 DB Deficit Push-Ups
MIN 3 – :45 Max Up-Downs to Target*
-Rest 1:00-
EMOM x 9 MINUTES
MIN 1 – 8-12 Strict Pull-Ups**
MIN 2 – 20 Single DB Floor Press (Athlete Choice, Heavy)
MIN 3 – :45 Max Up-Downs to Target*
*Target is 6 inches above standing reach. Jump to touch target.
**Option to change grip as needed…supinated / wide / mixed / chin-up
(Score is Total Reps of Up-Downs)