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

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Jumping Jacks

10 Up Down Step-Overs*

20 Alt. Shoulder Taps

5/5 Side Plank Rotations

*At the 3:00 Mark Switch to 5 Burpee Box Jump Overs

Workout

Metcon (1 Rounds for reps)

EMOM x 24 MINUTES

MIN 1 – 8 DB ‘No Push-Up’ Renegade Rows (50/35)|(35/20)*

MIN 2 – 10 DB Push Press**

MIN 3 – :25/:25 Side Plank Hold

MIN 4 – :50 Max Burpee Box Jump Overs (24/20)

*After completing the 8 RR…immediately hold a Plank until :50 mark.

**After completing the 10 PP…immediately hold the Front Rack until :50 mark.

(Score is Lowest Set of BBJO)

KG DB: KG DB: (22.5/15)|(15/10)

Post-Workout Strength

Metcon (No Measure)

3 SETS

:30 DBL DB Gun Gun Hold

-:30 Rest-

20 Alt DB Hammer Curls

-:30 Rest-

15 Box Dips

-Rest 1:00 b/t Sets-

(No Measure)