CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-Up (No Measure)
1 ROUND
250/200m Row
:20 Squat Hold
5 Empty Barbell Deadlifts
5 Upright Rows
INTO…
1 ROUND
500/400m Row (time trial)
:45 Bodyweight Wall Sit
5 Hang High Pulls
6 Alt. Elbow Punches
Workout
Metcon (AMRAP – Reps)
EMOM x 24 MINUTES
MIN 1&2 – 500/400m Row
MIN 3 – :45 Max Hang Power Clean (155/105)|(115/75)
MIN 4 – :45 DB Weighted Wall Sit (Athlete Choice, Heavy)*
*Option to Hold DB in Gun or Goblet Position.
(Score is Max Reps of Hang Power Cleans)
KG BB: (70/47.5)|(52.5/35)
Optional Finisher
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Side Plank Leg Lifts
MIN 2 – :50 Max DB Glute Bridge-Ups
MIN 3 – :50 Max Alt. DB Slides
(No Measure)