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

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES (:45 WORK / :15 REST)

MIN 1: Single Leg Bodyweight RDLs

MIN 2: Ring Row

MIN 3: Lunge + Lunge + Squat

MIN 4: Scap Push-ups into Push-ups

MIN 5: Reverse Lunges

Workout

Deadlift (1×3)

“NCX BASELINE III”

I. ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Deadlift

(Score is Weight)

-Rest as Needed b/t Efforts*-

“NCX BASELINE III.II (Test)” (AMRAP – Rounds and Reps)

II. AMRAP x 10 MINUTES

5 Strict Pull-ups or 7 Ring Rows

10 Hand Release Push-ups

15 Air Squats

(Score is Rounds + Reps)