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

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES (:45 ON/ :15 OFF)

MIN 1 – Alt. Lunge + Twist to Lead Leg

MIN 2 – Tuck Hold

MIN 3 – DB Slides

MIN 4 – Mountain Climbers

MIN 5 – Slow Air Squats (DB Optional)

MIN 6 – Slow Bicycle Crunches

MIN 7 – DB Bent Over Rows

MIN 8 – 100m Run

Strength

Back Squat (5×5 )

@ 60%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

E2MOM x 18 MINUTES

MIN 1&2 – 200m Run + Max Back Squats (85/55)|(55/35)

MIN 3&4 – 200m Run + Max Alt. V-ups

MIN 5&6 – 200m Run + Max Ring Rows

(Score is Reps)

Teens can take bar from Rack

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