Monday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Jumping Jacks

10 Slam Ball Deadlifts

8 Slam Ball Curl to Press

8 Tuck-Ups

Into…

1-2 ROUNDS (Time Permitting)

10 Slow Tuck-Ups

8 Scap Pull-Ups

6-8 Kip Swing

10 Slam Balls

Strength

Metcon (No Measure)

3 SETS

16-20 Alt. Strict Hanging Knees to Chest

20-25 Straight Arm Banded Lat Push-Downs

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (1 Rounds for reps)

2 SETS

AMRAP x 8 MINUTES*

18 Slam Balls (30/20)|(20/10)

12 Toes to Bar

6 DB Renegade Rows (50/35)|(35/20)

-Rest 2:00 b/t Sets-

(Score is Lowest Rounds + Reps)

KG SB: (15/10)|(10/5)

KG DB: (22.5/15)|(15/10)