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

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

20 Alt. Plank Shoulder Taps

150/100m Row

10 KB Deadlifts

5 KB Upright Rows

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – 250/200m Row

MIN 2 – 8 KB Sumo Deadlift High Pulls + 12 Russian KB Swings (53/35)|(35/26)

MIN 3 – :45 Max Up-Downs

(Score is Total Reps of Up Downs)

KG KB: (24/16)|(16/12)

Post-Workout Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Alt. KB Around the World

MIN 2 – :25/:25 Single Arm KB Overhead Hold

MIN 3 – 10 Rower Pike Ups

(No Measure)