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

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES (:50 WORK / :10 REST)

MIN 1 – Up-Down Mountain Climbers*

MIN 2 – Walking Lunges

MIN 3 – KB Sumo Deadlift

MIN 4 – Burpees

MIN 5 – KB Goblet Lunges

MIN 6 – KB Upright Rows

*1 Rep = Sprawl Down + 1 Mountain Climber L + 1 Mountain Climber R

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :45 Max KB Alt. Goblet Curtsey Squats

MIN 2 – :45 Max KB Horn Curls

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15 Up-Downs

20 Back Rack Lunges (75/55)|(65/45)

15 Up-Downs

20 Sumo Deadlift High Pulls

(Score is Time)

KG BB: (35/25)|(30/20)