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

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Jumping Jacks

5/5 Ankle Circles in each direction

:20 High Knees

5/5 Knees Together circles in each direction*

:20 Butt Kickers

*Bring the legs together, hinge forward and place hands on knees, move knees in a circular motion, together.
**Coach’s Note: See Teaching for specific warm-up

Workout

Metcon (Time)

FOR TIME*

1 Mile Run

2000/1750 Row

300 Double Unders

*Partition in any way or order to complete the work.

(Score is Time)

Post-Workout Strength

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 Weight Glute Bridge-Up

MIN 2 – :45 Strict Sit-Up

(No Measure)