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

Warm-up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

250/200m Row (20-25 s/m)

10 Slam Ball Deadlifts

5 Push-Ups to Pike

10 Banded Lat PushDowns

-1:00 Rest-

AMRAP x 4 MINUTES

250/200m Row (25-30 s/m)

10 Slam Ball Ground To Overhead

20 Alt. Shoulder Taps

10 Banded Dante Rows

Strength

Pull-ups (3xMax Reps*)

*3 SETS

Max Reps ‘Unbroken’ Strict Pull-Ups

-Rest As Needed b/t Sets-

*Unbroken will mean no long pauses at bottom. If you pause for more than :02 at the bottom of the Pull-Up the set ends. Option to Use Band or Perform Ring Rows. Retest day.

(Score is Highest Set)

Week of 5 of 5

Workout

Metcon (Distance)

EMOM x 14 MINUTES

MIN 1 – 8 Slam Balls (30/20)|(20/10) + 8 Pull-Ups

MIN 2 – :45 Max Meter Row

(Score is Lowest Meters)

KG SB: (15/10)|(10/5)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

600/400 Alt. Box Step-Ups (24/20)*

Week 3 of 4 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)