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

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Row

6 Burpees

6 DBL DB Deadlifts + :20 Farmer Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

50m DBL DB Farmer Carry (Athlete Choice, Heavy)

15/12 Cal Row

4 Toes to Bar*

15 Burpees

*Every Round, increase by 2 Reps.

(Score is Rounds + Reps)

Post-Workout Strength

Metcon (No Measure)

3 SETS

10/10 Single Arm Supported Bent Over Rows

10 Single DB Skull Crushers

20 Alt. DB Slides

-Rest as Needed b/t Sets-

(No Measure)