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

Warm-up

Warm-up (No Measure)

1 ROUND

5 Inch Worm + Push-Up

6 Alt DB Strict Press*

8 Up-Downs

Into…

1 ROUND

10’ Forward Bear Crawl

10’ Backward Bear Crawl

8 DB Push Press

6 Burpees

Into…

1 SET

10’ Lateral Bear Crawl (Left)

10’ Lateral Bear Crawl (Right)

8 DB Bent Over Row

10/8 Cal Row

*Hold both DBs in front rack- one arm presses at a time

Strength

Shoulder Press (10-8-6-4*)

Tempo (31X1)

*After each Set complete 15-20 Bent Over Reverse Flyes (Light).

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

15/12 Cal Row

50′ Bear Crawl*

15 Push Press (95/65)|(65/45)

50′ Bear Crawl

15 Burpees

50′ Bear Crawl

*Complete 25′ bear crawl out and 25′ back.

(Score is Rounds + Reps)

KB BB: (42.5/30)|(30/20)