Saturday

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

Warm-up

Warm-up (No Measure)

2 SETS

:30 Row (Easy Pace)

20 Crossbody Mountain Climbers

10 Straight Leg Sit-Ups

5 KB Deadlifts

Into…

2 SETS

:30 Row (Mod Pace)

20 Single Unders

10 Bent Knee Sit-Ups

5 Russian KB Swings

Into…

1-2 SETS (Time Permitting)

:20 Row (Fast)

10 Big Jump Single Unders OR :15 DU’s

10 Butterfly Sit-Ups

5 American KB Swings

Strength

Metcon (No Measure)

3-4 SETS FOR QUALITY

12-15 DB Floor Press (Moderate)

15-20 DBL DB Twisting Curls (Light)

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50 Double Unders

40 Alt. Crossbody Mountain Climbers

30/24 Cal Row

25 Sit-Ups

20 KB Swing (53/35)|(35/26)

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)