CrossFit Mettle and Honor – Teen’s Class

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30s Hollow Hold

10/8 Cal Row

10 Step Ups

5/5 SA DB Strict Press

:30s Shuttle Run

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 DB Flutter Kick

MIN 2 – :40 Side Plank (R)

MIN 3 – :40 Side Plank (L)

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

12/10 Cal Row

10 Box Step-ups

10 Ring Rows

10 DB Strict Press (Athlete Choice)

100m Run

(Score is Rounds + Reps)