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

Warm-up

Warm-Up (No Measure)

4 SETS (:15 ON // :15 OFF)

MVMT 1 – Box Step-Ups

MVMT 2 – Jumping Air Squats

MVMT 3 – Kipping Swings

MVMT 4 – Knee Push-Ups

1 SET = MVMT 1 – MVMT 4

Strength

Metcon (No Measure)

3 SETS

15 Banded Hollow Pushdowns

10/10 Single Arm Ring Rows

10 DB Front Raise + Lateral Raise*

-Rest As Needed b/t Sets-

*1 REP = 1 Front Raise + 1 Lateral Raise

(No Measure)

Workout

Metcon (Time)

4 SETS

ON A 4:30 RUNNING CLOCK…

15 Box Jumps (24/20)

30 DB Floor Press (35/20)|(20/15)

15 Toes to Bar

30 Alt. No Push-Up Renegade Rows

-Rest w/ Time Remaining-

(Score is Slowest Set)

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

Optional Finisher

Metcon (No Measure)

FOR QUALITY

400/300 Alt. Box Step-Ups (24/20)*

Week 2 of 4 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)