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

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10/8 Cal Row

10 Tall Plank Shoulder Taps*

7/7 SA DB Bent Over Row

5 Lunge-Lunge-Squats**

*At 3:30 change to Piked Shoulder Taps.

**DB Held in Goblet Position optional.

Strength

Back Squat (3×5)

3×5 @ 65%

Week 11 of 12 of current cycle.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

3 Wall Walks

10 Ring Rows

150/100m Row*

*Increase by 50m each round.

(Score is Rounds + Reps)