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

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

3/3 DB Scap Push-Ups (3 Reps w/one hand on a DB, then switch hands)

5 Scap Retracts*

7/5 Cal Row

INTO…

2 ROUNDS

10 Alt. DB Deadlift

5/5 Single Arm DB Upright Row

5 Kip Swings + 5 Kipping Knee Raises

*On the rig, pull the shoulders down and away from the ears first. Then, squeeze them back towards the spine while pushing down on the bar.

Strength

Metcon (No Measure)

3 SETS

1:00/1:00 Single Arm DB Overhead Hold*

20 Banded Lat Push Downs

10/10 Single Leg Seated Lifts

*Mod-Heavy Weight that allows for an unbroken 1:00 hold per arm.

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 16 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 8/8 Single Arm DB Deficit Push-Ups (50/35)|(35/20)

MIN 3&4 – AMRAP of the following*…

8 Toes to Bar

8 Alt. Hang DB Snatch

*Pick Up Where You Leave Off

(Score is Total Rounds + Reps)

KG DB: (22.5/15)|(15/10)