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

Warm-up

Warm-up (No Measure)

200m Run buy in!

THEN…

AMRAP x 6 MINUTES

8 Push-Up + Downward Dog

8 Wall Ball Squats

8 Wall Ball Push Press

8 Kip Swings

8 Lat Pull-Down

Strength

Metcon (No Measure)

EVERY 3:00 x 3 SETS

10-12 Wide Grip Bent Over Row*

7-10 Kip Swings

5-7 Strict Chin-Ups

*Keep weight Moderate.

(No Measure)

Workout

LATMAN RETURNS (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES*

6 Chest to Bar Pull-Ups

10 Wall Balls (20/14)

*Every 4 Rounds complete 400m Run.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

Optional Cool Down

Warm-up (No Measure)

FOR QUALITY

2:00 Lat Smash (L)

2:00 Lat Smash (R)

2:00 Corpse Pose

(No Measure)