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

Warm-up

Warm-up (No Measure)

3:00 ROW…

1st Minute Focus: Keep the chain in the center of the box

2nd Minute Focus: Once the hands pass the knees, then bend them and slide forward

3rd Minute Focus: Hips & Shoulders move together

INTO…

2 ROUNDS

5 Cuban Presses + :20 Overhead Hold

:30 Plank*

5 Kip Swings + 5 Kipping Knee Raises (Alternative: Tuck-Ups)

*2nd Round: :15/:15 Single Arm Plank Hold

Strength

Metcon (Weight)

3 SETS

4 Strict Press + 4 Push Press*

1:00 Plank Hold*

*Start light and build up to or slightly past workout weight. Single-Arm Plank optional for :30/:30 (L/R).

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

“GET TO WORK” (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

12/10 Cal Row*

10 Push Press (115/75)|(75/55)

10 Toes to Bar

*Each Round, Increase by 3/2 Cals.

(Score is Rounds + Reps)

KG BB: (52.5/35)|(35/25)
NOTE: New Benchmark