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

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES (:45 WORK / :15 REST)

MIN 1: Row (Easy Pace)

MIN 2: Lunge – Lunge- Squat

MIN 3: Row (Moderate Pace)

MIN 4: Single DB Curl to Press

MIN 5: Row (Fast Pace)

MIN 6: Scap Pull-Ups

*After the warm-up have your athletes grab a quick drink of water then meet back on the floor to go over the movements for today’s workout.

Workout

Metcon (AMRAP – Reps)

5 ROUNDS FOR MAX REPS

1:00 – Cal Row

1:00 – DB Front Rack Reverse Lunges (50/35)|(35/20)

1:00 – Alt. DB Hang Snatch

1:00 – Strict Pull-Up

(Score is Reps)

KG DB: (22.5/15)|(15/10)

Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

:25 Banded Tricep Pull-Downs + :25 Banded Straight Arm Lat Push-Down Hold

(No Measure)