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

Warm-up

2 ROUNDS

50 Crossbody Mountain Climbers

10 Good Mornings

:20 Push-Up Plank

INTO…

2 ROUNDS

50m Jog

10 Slam Ball Ground to Overheads

:20 Forearm Plank

Workout

Metcon (5 Rounds for reps)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – :25 Bent Over Barbell Rows* (45/35)|(35/25) + :25 Plank Hold

MIN 3 – 20 Slam Balls

MIN 4 – :50 Max Slam Ball Russian Twists

*Grip Options…

Pronated

Supinated

Wide

(Score is Total Reps Russian Twists)

KG BB: (20/15)|(15/12)

Post-Workout Strength

Metcon (No Measure)

2-3 SETS

:30/:30 Single Arm Slam Ball Overhead Hold

-Rest :30-

15 Glute Bridge-Ups + :30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)