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

Warm-up

Warm-up (No Measure)

2 ROUNDS (4:00 CAP)

1:00 Bike or 200m Run

5 Lunge-Lunge-Squat → 10 Alt. Cossack Squats (2nd Round)

10 Hollow Rocks

20 Mountain Climbers → 20 Cross Body Mtn. Climbers (2nd Round)

10 Arm Haulers*

*Start in a Superman Position and swim arms down by sides. Tap the legs, then move them back overhead. Keep the arms straight the entire time and move slowly.

Into …

2 ROUNDS (4:00 CAP)

10 Wall Squats (squat therapy!) → 10 Jumping Air Squats (2nd Round)

5 Scap Pull-Ups + 5 Kip Swings

10 Up-Downs + 5 Burpees

5 Scap Push-Ups + 5 Negative Push-Ups

Workout

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Post-Workout Strength

Metcon (Weight)

3-4 SETS

12-16 Alt. DB Hammer Curls

12-16 Single DB OH Tricep Extension

12-16 DB Lateral Raises

-Rest As Needed b/t Sets-

(Score is Weight)