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

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

10 Alt. Deadbugs

5/5 Single Arm DB Arnold Press

5 Scap Push-Ups

5 Frog Jumps*

From a tall plank position, jump the feet forward, landing on either side of the hands, in a squat position. Then jump back into a tall plank position.

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 10 MINUTES

10 DB Deficit Push-Ups (50/35)|(35/20)

15 Feet Anchored Sit-Ups

10 Alt. DB Burpees

10/10 Single Arm DB Push Press

-Rest 2:00 b/t Sets-

*Start the AMRAP from the beginning in each new set.

(Score is Lower Rounds + Reps)

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

Post-Workout Strength

Metcon (No Measure)

3 SETS

8/8 Single Arm DB Supported Bent Over Row*

:30 DBL DB Overhead Hold

-Rest as Needed b/t Sets-

*Pause for :02 at top of each rep.

(No Measure)