Saturday

8
Sep

Saturday

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

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Air Squats

8 Scap Pull-ups

6 Barbell Strict Press

4/4 Single Arm Ring Rows

INTO..

AMRAP x 4 MINUTES

8 Barbell Front Squats

4 Scap Retractions + 4 Kip Swings

8 Barbell Push Press

8 Ring Rows

Extended Warm-up

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 Thrusters*

MIN 2 – 5 Kip Swings + 5 Ring Rows

*Start Light and Build to Something Moderate.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

400m Run

30 Thrusters (45/35)|(35/25)

20 Ring Rows

(Score is Time)

KG BB: (20/15)|(15/12)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 22 MINUTES*

40 Thrusters (45/35)|(35/25)

30 Ring Rows

*P1 works, while P2 rests. Split work as needed. After completing a full round, both partners will go on a 400m Run together.

(Score is Rounds + Reps)

KG BB: (20/15)|(15/12)