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

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Cardio of Choice

10 Alt. Bodyweight Lunges

10 DB Hammer Curls

10 Deadbugs

Into…

2 ROUNDS

:45 Different Cardio of Choice

8 DB Suitcase Alt. Lunges

8 DB Push Press

4/4 Turkish Sit-Ups

Workout

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – 1/1 DB or KB Turkish Get-Up (Athlete Choice, Moderate)

MIN 2 – 15-20 DB Hang Muscle Cleans (35/20)|(20/15)

MIN 3 – :50 Bike/Row/Ski

(No Measure)

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

Post-Workout Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :30 Wall Hand Stand Hold

MIN 2 – :40 Plate Gun Hold

MIN 3 – :50 Slow Plate Deadbugs

(No Measure)