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

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES (:45 ON / :15 OFF)

MIN 1 – Cal Row

MIN 2 – Plank Shoulder Taps

MIN 3 – Box Step Overs (low)

MIN 4 – Jumping Jacks

MIN 5 – Box Crawl Overs (mod)

MIN 6 – Cal Row

Strength

Metcon (No Measure)

3 SETS

10/10 Single Arm Arnold Press

10 DBL DB Reverse Flyes

10/10 Single Leg DB Box Squat

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

6 SETS FOR MAX REPS

1:00 – Cal Row

1:00 – No Push Up Renegade Row (35/20)|(20/15)*

1:00 – Up Down Box Crawl Overs (Athlete Choice)**

1:00 – Rest

*1 Rep = Row (R) + Row (L).

**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.

(Score is Total Reps)

KG DB: (15/10)|(10/7.5)