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

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 EZ Bike

10 Slam Ball Deadlifts

10 DB Bent Over Rows

:30 Forearm Plank

Into…

1 ROUND

1:00 Moderate Bike

8 Slam Ball Ground to OH

16 Alt. Shoulder Taps

:30 Push-Up Plank

Into…

1 ROUND

15/12 Cal Bike (1:00 CAP)

8 Slam Balls

10 Alt. No Push-Up Renegade Rows

:30 Reverse Plank*

*Similar to a crab walk position, face up with feet planted on the ground. The wrists will be directly under the shoulders with fingers towards the heels. Drive through the feet, squeeze the glutes and drive the hips up.

Strength

Metcon (No Measure)

3 SETS

10/10 SA DB Upright Row

15 DB Pullovers

20 Alt. Single DB Deadbugs

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – :45 Max No Push-Up Renegade Rows (35/20)|(20/15)*

MIN 3 – :45 Plank Hold (Athlete Choice)**

MIN 4 – :45 Max Slam Balls (30/20)|(20/10)

MIN 5 – Rest

*1 Rep = Row L + Row R

**Plank Hold Options…

Elbow Plank

Tall Plank

Side (Star) Plank

Reverse Plank

(Score is Total Reps of R. Rows + Slam Balls)

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

KG SB: (15/10)|(10/5)