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

Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

:30 Row/ Bike/ Ski

:30 Plank Hold

10 Single DB Curls

10 Single DB Presses

10 Single DB Deadlift

INTO..

2 ROUNDS

:30 Row/ Bike/ Ski

:30 Sit-ups

10 Single DB Curls

10 Single DB Presses

10 Single DB Ground to Overhead

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 Max Slam Balls (30/20)|(20/10)

MIN 2 – : 45 Max Sit-Ups

MIN 3 – :45 Max Row/ Bike/ Ski

(Score is Reps of Slam Balls + Sit-Ups)

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

Post-Workout Strength

Metcon (Weight)

4 SETS*

8 Single Arm DB Curl (R)

8 Single Arm DB Curl (L)

8 DBL DB Curl

*While curling with one DB, hold the other DB in a Gun hold. Complete 12-15 DB Floor Press (Heavy) after each set.

-Rest 1:30-2:00 b/t Sets-

(Score is Weight)