Saturday

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

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES (:45 ON / :15 OFF)

MIN 1 – Bike (MOD)

MIN 2 – 5 Slam Ball Good Mornings into Max Slam Ball Deadlifts

MIN 3 – Bike (MOD-FAST)

MIN 4 – 10 Scap Push-Ups into Max Push-Up Negatives

MIN 5 – Bike (SPRINT)

MIN 6 – Ring Rows

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 10 MINUTES

15 Slam Balls (30/20)|(20/10)

10 Hand Release Push-Ups

5 Strict Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Total Rounds + Reps)

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

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

2 SETS

AMRAP x 12 MINUTES

80 Slam Balls (30/20)|(20/10)

50 Hand Release Push-Ups

20 Strict Pull-Ups

-Rest 1:00 b/t Sets-

Partition work as Needed. P1 works while P2 Rests. Pick up where you left off.

(Score is Total Rounds + Reps)

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

Post-Workout Strength

Metcon (No Measure)

2-3 SETS

20 DB Floor Press*

15 DBL DB Hammer Curls

10 DBL DB Bent Over Reverse Flyes

-Rest as Needed b/t Sets-

*Option to use Bench or Med. Ball.

(No Measure)