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

Warm-up

AMRAP x 8 MINUTES

6 Burpees

:20 Hollow Hold

3 Scap Pull-Ups + 3 Scap Retracts*

6 Alt. Step-Ups

8/6 Cal Row

*Scap Pull-Ups: Shoulders move up & down

Scap Retracts…

Step 1: Scap Pull-Up

Step 2: Push down on bar through the lats, leaning slightly back

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.

(Score is Each Set for Reps)

Week of 1 of 5

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS*

AMRAP x 4 MINUTES

8 Air Squats

8 DB Farmer Alt. Step-Ups (35/20)|(20/15)/(24/20)

8 Pull-Ups

-Rest :30 b/t Sets-

*Pick Up Where You Left Off.

(Score is Total Rounds + Reps)

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