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

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt Groiners + Torso Twist

10 Bootstrappers

10 Plank to Pike

Into …

AMRAP x 5 MINUTES

8 Up-Down Mountain Climbers*

10 Single Arm DB Strict Press + :10 OH Hold/Arm

12 DB Goblet Squats

*After 1st Round switch to Burpees

Workout

Front Squat (1×3)

“NCX BASELINE II”

I. ON A 12:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Front Squat

(Score is Weight)

Immediately into…

Shoulder Press (1×3)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Strict Press

(Score is Weight)

-Rest as Needed b/t Efforts*-

“NCX BASELINE II.II (Test)” (AMRAP – Reps)

“NCX BASELINE II.II”

(Test Flight! Jan 2021 Launch)

II. AMRAP x 3 MINUTES

Max Burpees

(Score is Reps)