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

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Scap Push-ups

:20 Crossbody Mountain Climbers

:20 Up-Downs

:20 Deadbugs – Tuck-ups – V-ups*

10 Lunges

*Round 1 Deadbugs, Round 2 Tuck-ups, & Round 3+ V-ups

Strength

Bench Press (4×3)

Tempo (32X1)*

*Keep weight Moderate-Heavy.

(Score is Weight)

Week 3 of 8

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – :50 Up-Downs

MIN 2 – :50 V-ups

MIN 3 – :50 KB Goblet Lunges (53/35)|(35/26)

(Score is Total Reps)

KG KB: (24/16)|(16/12)