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

Warm-up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :25 Hollow + :25 Flutter Kicks

MIN 2 – :45 BW Cossack Squats

MIN 3 – :25 Inch Worms + :25 Banded Tricep Extensions

MIN 4 – :45 Cardio Choice

Strength

Bench Press (6-6-6*)

*Start Moderate and Build to something Mod-Heavy. Superset each set with 20 DB Overhead Tricep Extensions.

(Score is Weight)

Workout

Metcon (No Measure)

3-4 SETS FOR QUALITY

ON A 5:00 RUNNING CLOCK…

1:00 Max DB Flutter Kicks (Athlete Choice, Moderate)

14 Alt. DB Goblet Cossack Squats

10 Tempo Empty Barbell Strict Press (2121)

Cardio Choice* in Time Remaining…

*For Cardio Choice, choose a pace that you can sustain for the entire time remaining in the set.

-No Additional Rest b/t Sets-

(No Measure)