Thursday

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

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

:30 Cardio Choice

8 Burpees

:30 Tuck Hold

8 DB Hang Clean and Presses

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Sit-Ups

MIN 3 – :45 DB Curl to Press (35/20)|(20/15)

MIN 4 – :45 Hollow or Tuck Hold

(Score is Total Reps of Sit-Ups + Curl to Press)

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

Post-Workout Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Slow DB Floor Press (Athlete Choice)

MIN 2 – :45 Bench or Box Dips

MIN 3 – :45 EZ Cardio*

*Nasal Breathing Only.

(No Measure)