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

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog

10 Slam Ball Deadlifts

10 Slam Ball Push Press

10 Slam Ball Bent Over Rows

2 ROUNDS

100m Run

10 Slam Ball Ground to Overhead (no slamming yet!)

5/5 Moose Antlers

5 SLOW Bodyweight Renegade Rows*

*Perform a slow and controlled Push-Up, row one hand up to the rib cage and back down, then switch hands.

Strength

Metcon (Weight)

3 SETS

15 DB Glute Bridge-Up

8/8 Single Leg Landmine RDL

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

200m Run

6 Renegade Rows (50/35)|(35/20)

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

6 Renegade Rows

(Score is Rounds + Reps)

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

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