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

Warm-up

Warm-up (No Measure)

3 ROUNDS

8 Single DB Curl to Press

10 Single DB Tricep Extension

12 Single DB Hollow Flutter Kicks

20 Plank Shoulder Taps
*COACHES ONLY: After general warm-up, have athletes keep their DB and also grab a light KB for the workout prep!

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :50 Up-Downs

MIN 2 – :25/:25 Mixed Grip Hold (Athlete Choice)*

MIN 3 – :50 Crossbody Mountain Climbers

*Mix Grip = Hold DB in Suitcase + Hold KB FR.

(Score is Up-Down Reps)

Finisher

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES*

4 Single DB Curls (Athlete Choice)

4 Push-Ups

4 Slow Deadbugs

*Increase reps by 4 each full round.

(Score is Rounds + Reps)