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

Warm-up

Warm-Up (No Measure)

1 ROUND

250/200m Row

:20 Squat Hold

5 Empty Barbell Deadlifts

5 Upright Rows

INTO…

1 ROUND

500/400m Row (time trial)

:45 Bodyweight Wall Sit

5 Hang High Pulls

6 Alt. Elbow Punches

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1&2 – 500/400m Row

MIN 3 – :45 Max Hang Power Clean (155/105)|(115/75)

MIN 4 – :45 DB Weighted Wall Sit (Athlete Choice, Heavy)*

*Option to Hold DB in Gun or Goblet Position.

(Score is Max Reps of Hang Power Cleans)

KG BB: (70/47.5)|(52.5/35)

Optional Finisher

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :25/:25 Side Plank Leg Lifts

MIN 2 – :50 Max DB Glute Bridge-Ups

MIN 3 – :50 Max Alt. DB Slides

(No Measure)