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

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

:30 Row (Increasing Pace)

10 KB Deadlifts*

12 Single DB Curl to Press

12 Scap Push-Ups

10 Single DB Floor Press*

*At 3:00 mark switch the KB Deadlifts to Russian Swings and switch the Single DB Floor Press to DB Floor Press.

Workout

Metcon (Time)

2 SETS FOR TIME*

25-20-15**

Cal Row

DB Bench Press (Athlete Choice, Moderate-Heavy)

Immediately Into…

15-20-25**

Cal Row

Russian KB Swing (Athlete Choice, Heavy)

-Rest 2:00 b/t Sets-

*1 SET= Both Couplets.

**Alt. Cals: 20-15-12 / 12-15-20, respectively.

(Score is Total Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

30 Alt. V-Ups

:30/:30 Side Plank

1:00 Plank

-Rest As Needed b/t Sets-

(No Measure)