Friday

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

Warm-up

Warm-up (No Measure)

LINE DRILLS

25’ Samson Lunges

25’ Toy Soldiers

25’ Heel Walk

25’ Toe Walk

25’ Knee Hugs

25’ Quad Pulls

25’ High Knees

25’ Butt Kickers

Into…

2 ROUNDS

200m Run

10 Alt. Lunges w/ Twist

10 Burpees to Target

Workout

Metcon (AMRAP – Reps)

6 SETS

ON A 3:00 RUNNING CLOCK…

400m Run

Max Reps in the Remaining Time…

ODD ROUNDS: Alt. KB Goblet Lunges (Athlete Choice, Moderate)

EVEN ROUNDS: Burpees to Target

-Rest 1:00 b/t Sets-

(Score is Total Reps)

Post-Workout Strength

Metcon (No Measure)

2-3 SETS

10/10 Single Arm KB Upright Row

20 Alt. KB Slides

:30/:30 Single Arm KB Overhead Hold

-Rest as needed b/t Sets-

(No Measure)