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

Warm-up

Warm-up (No Measure)

25’ LINE DRILLS (3:00 MAX)

Samson Lunges

Toy Soldiers

Knee Hugs

Quad Pulls

Toe Walks

Heel Walks

Butt Kickers

High Knees

INTO…

AMRAP x 3 MINUTES

10 Alt. Plank Shoulder Taps

8 Alt. Lunges

3/3 Turkish Sit Ups

Workout

Metcon (Time)

2 ROUNDS FOR TIME

800m Run

20 Alt. No Push-Up Renegade Rows (35/20)|(20/15)

400m Run

20 DB Farmer Alt. Lunges

200m Run

20 Feet Anchored Sit-Ups

(Score is Time)

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

Post-Workout Strength

Metcon (No Measure)

2-3 SETS

20 Alt. DB Hammer Curls

20 Hollow Rocks

10/10 Single Leg DB RDL

-Rest as needed b/t Sets-

(No Measure)