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

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Scap Pull-Ups

6 Up & Overs*

10 Up-Downs → 5 Strict Burpees → 10 Burpees

10 Alt. Curtsy Squats → 10 Alt. Forward Lunges → 10 Alt. Reverse Lunges

*1 Up & Over = 1 Strict Press, place gently on the back rack + 1 Behind the Neck Strict Press, back to the front rack starting position.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

5 Strict Pull-Ups

7 Strict Press (75/55)|(65/45)

10 Burpees

12 Back Rack Lunges

(Score is Rounds + Reps)

KG BB: (35/25)|(30/20)

Finisher

Metcon (Weight)

3 SETS*

7 Barbell Bottom Up Curls

7 Barbell Top Down Curls

7 Barbell Full Curls

*After a full set complete 30 Slow Banded Tricep Press Downs.

-Rest As Needed b/t Sets-

(Score is Weight)