Thursday

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

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 6 Up Downs + 12 Scap Push Ups

MIN 2 – 12 Plank Shoulder Taps + 12 Plank Hip Taps

MIN 3 – 6 Lunges + 6 Step-Ups

Extended Warm-up

Metcon (No Measure)

3 SETS*

10/10 Supported DB BOR

10/10 Single Leg Box Squat

*Moderate weight on BOR. No additional weight on the SL Box Squat.

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

12 Up-Downs

12 Hand Release Push-Ups

-Rest 1:00-

AMRAP x 6 MINUTES

10 Up-Downs

10 Hand Release Push-Ups

10 Alt. DBL DB Farmer Step-Ups (35/20)|(20/15) (24/20)

-Rest 1:00-

AMRAP x 8 MINUTES

8 Up-Downs

8 Hand Release Push-Ups

8 Alt. DBL DB Farmer Step-Ups

8 Renegade Rows

(Score is Total Rounds + Reps)

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