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

Warm-up

Warm-up (No Measure)

3 SETS

:20 Single Unders*

20 Plank Shoulder Taps

100m Row

10 Empty Barbell Push Press

*2nd round = Single unders backwards, 3rd round = single unders alternating single leg jumps

Extended Warm-up

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – 5-7 Shoulder to Overhead*

MIN 2 – :45 Double Under Practice

MIN 3 – :45 EZ Row

*Goal is to work up to and slightly past workout weight. Focus more on cycling efficiency, rather than weight on the bar.

(Score is Weight)

Workout

THE GOOD, THE BAD, & THE UGLY (Time)

FOR TIME

200 Double Unders

1500/1250m Row

30 Shoulder To Overhead (155/105)|(115/75)

100 Double Unders

1000/800m Row

20 Shoulder to Overhead

50 Double Unders

500/400m Row

10 Shoulder to Overhead

(Score is Time)

KG BB: (70/47.5)|(52.5/35)