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

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Row @ Easy Mod Pace

MIN 2 – 6/6 SA DB Front Squat + Strict Press

MIN 3 – 6/6 SA Ring Row + Max Bar Hang

MIN 4 – :20 Hollow Hold + :20 Arch Hold

Repeat!

Strength

Metcon (No Measure)

3 SETS FOR QUALITY*

15 Slow Seated Banded PVC Pull Downs

7-10 Jumping Kipping C2B

5-7 Big Kip Swings

-Rest As Needed b/t Sets-

*If athletes are unable to complete C2B, they can complete the same drills with Standard Pull-Ups.

(No Measure)

Workout

“ROLLER COASTER” (Time)

FOR TIME

1000m/750m Row

30 Thrusters (45/35)|(35|25)

30 Ring Rows

750m/500m Row

30 Thrusters

30 Jumping Pull-ups

500m/400m Row

30 Thrusters

30 Pull-ups

(Score is Time)

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