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

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

40 Single Unders

10 Tuck-Ups

10 Kip Swings

10 Wall Ball Curls to Press

10 Wall Ball Front Squats

Workout

Metcon (Time)

4 SETS

30 Double Unders

15 Wall Balls (20/14)|(14/10)

8 Toes to Bar

-Rest :45 b/t Sets-

-Rest 2:00 Total-

4 SETS

8 Toes to Bar

15 Wall Balls

30 Double Unders

-Rest :45 b/t Sets-

(Score is Total Time)

*After the last set of part 1, you get an additional 1:15 rest for a total of 2:00. At the 2:00 mark, start part 2.

KG WB: (9/6)|(6/5)

Post-Workout Strength

Metcon (Weight)

3 SETS

20 Alt. DB Hammer Curls

15 DB Skull Crushers

15 DB Lat Pull-Overs

-Rest As Needed b/t Sets-

(Score is Weight)

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