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

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Ring Rows

10 Knee Push-Ups

12 Alt. Cossack Squats

INTO…

2 ROUNDS

4 Jumping Pull Ups + 4 Kipping Swings

10 Push-Ups

12 Empty Barbell Front Squats

Strength

Front Squat (6×5 @ 70-75%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 2 of 11

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 16 MINUTES

MIN 1 & 2 – AMRAP of…

5 Pull-Ups + 10 Push-Ups + 15 Air Squats*

MIN 3 – 1:00 Front Rack Hold (Athlete Choice, Heavy)**

MIN 4 – Rest

*Pick up where you left off.

**Bar Comes from Floor.

(Score is Total Rounds + Reps)