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

Warm-up

Warm-up (No Measure)

4 SETS (:20 ON / :10 OFF)

MVT 1 – Squat Choice*

MVT 2 – Hang Choice**

*Lunges / Narrow Stance Squats / Cossack Squats / Sumo Stance Squats

**Dead Hang / Active Hang / Supinated Hang / Wide Grip Hang

*1 SET = MVT 1 + 2

INTO…

2 ROUNDS

10 Scap Push-Ups

10 Scap Pull-Ups

Extended Warm-up

Metcon (No Measure)

3 SETS

5 Pull-Up Negatives (:03 Lower)

10 DB Bent Over Rows

15 DB Glute Bridge Floor Press

(No Measure)

Workout

Metcon (No Measure)

4 ROUNDS FOR QUALITY

8 Strict Pull-Ups*

10 Alt. Goblet Cossack Squats (Athlete Choice, Moderate)

12 Narrow Grip Push-Ups

1:00 DBL KB or DB Hold of Choice**

*Option to complete 8-15 Unbroken Gymnastic Kipping Pull-Ups.

**Hold Options…

Farmer

Front Rack

Crossbody

Overhead

(No Measure)