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

Warm-up

Warm-up (No Measure)

2 SETS

10 Strokes on the Rower

10 Alt. Groiners

10 Moose Antlers (5/side)

10 Tuck-Ups

Into…

2 SETS

10 Strokes on the Rower*

10 Alt. Elbow Punches

8 Empty Barbell Front Squats

6 Empty Barbell Strict Press

*Increasing speed with each stroke

Strength

Metcon (Weight)

6 SETS*

1 Hang Squat Clean

+

1 Squat Clean Thruster

*Build to a Moderate weight.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

“PAINKILLER” (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

8 Thrusters (115/75)|(75/55)

8 Toes to Bar

Max Cal Row in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Calories)