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

Warm-up

Warm-up (No Measure)

2-3 ROUNDS

24 Mountain Climbers

12 Alt. Bird Dogs

6/6 SA KB Suitcase Deadlift

Into…

2 ROUNDS

:30 Single KB Suitcase Hold (R)

:30 Single KB Suitcase Hold (L)

:30 Hollow Body Hold*

*KB Optional.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

15 Russian KB Swing (53/35)|(35/26)

100m SA KB Front Rack Walk*

30 Sit-Ups

*Complete first 50m all on Right Arm. Complete second 50m all on Left Arm.

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

Finisher

Metcon (Weight)

3 SETS*

12 DB Hammer Curls

15 DB Bent Over Rows

1:00 Plank Ring Seesaws

-Rest 1:30 b/t Sets-

*DB movements are meant to be unbroken. Keep weight Light-Moderate.

(Score is Weight)