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

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES (:40 ON / :20 OFF)

MIN 1 – Box Step Overs

MIN 2 – Inch Worms + Push-Up

MIN 3 – Bodyweight Lunges

MIN 4 – Straight Leg Sit-Ups

MIN 5 – Box Jump Overs

MIN 6 – Up-Downs

MIN 7 – DB Suitcase Lunges

MIN 8 – Tuck-Ups

Strength

Metcon (No Measure)

4 SETS*

8-10 Strict Hanging Toes to Something

Into…

:15-:30 Tuck Hold or L-Sit*

*To be completed on parallettes or a stack of plates.

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20 Burpees

10 Toes to Bar

16 Box Jump Overs (24/20)

8 Toes to Bar

12 Alt. DB Suitcase Lunges (50/35)|(35/20)

6 Toes to Bar

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)