Friday

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

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Mod Pace Row

MIN 2 – 8 Scap Push Ups + Max Shoulder Taps

MIN 3 – 8 Up Downs + Max Mountain Climbers

MIN 4 – 8 Ring Rows + Max Scap Pull Ups

Strength

Bench Press (6-6-6-6*)

Tempo (32X1)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

3 Hand Release Push-Ups

4 Up-Downs

5 Ring Rows**

-Rest 1:00 b/t Sets-

*Pick up where you left off.

**Option to complete DB Upright Over Rows (Athlete Choice, Heavy) or Strict Pull-Ups.

(Score is Total Rounds + Reps)