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

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:45 Row (Increasing pace each round)

:15 Bottom of the Squat Hold → :10 Wall Sit → :15 Wall Sit

10 Scap Push-Ups → 8/8 Shoulder Taps → 6 Push-Ups

10 Air Squats → 8 Air Squats (:02 Pause) → 6 Barbell Squats (:02 Pause)

Strength

Back Squat (7-5-3*)

Tempo (1111)*

*Build to a Light-Moderate weight.

(Score is Weight)

Week 7 of 8

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1&2 – 500/400m Row

MIN 3 – :45 Wall Sit

MIN 4 – :45 Max Hand Release Push-Ups

(Score is Push-Up Reps)