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

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Crossbody Mountain Climbers

8 Air Squats

8 Ring Rows

4/4 Single KB Strict Presses

Into…

2-3 ROUNDS (Time Permitting)

100m Run

8 Lunges*

4/4 SA Bent Over Rows

4/4 SA Upright Rows

*Switch to KB Goblet Lunges in the 2nd Round.

Strength

Metcon (Weight)

3 SETS

16 DBL KB Alt. Strict Press

6/6 DBL KB Front Rack Curtsey Squats

20 Alt. KB Gorilla Rows

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

800m Run

40 Alt. Walking Lunges

20 Ring Rows

(Score is Time)