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

Warm-up

Warm-up (No Measure)

200m Run

Into…

AMRAP x 5 MINUTES

:30 Bar Hang

5 Up-Downs to a target

10/10 Single Arm Bent Over Rows

10 Push-Ups on knees or box

Into…

200m Run

Extended Warm-up

Metcon (No Measure)

3 SETS

5-7 Tempo Push-Ups (2121)

10/10 Single Arm Ring Row

-Rest 1:00 b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – 15 Supinated Ring Rows

MIN 2 – 15 DB Deficit Push-Ups

MIN 3 – :45 Max Up-Downs to Target*

-Rest 1:00-

EMOM x 9 MINUTES

MIN 1 – 8-12 Strict Pull-Ups**

MIN 2 – 20 Single DB Floor Press (Athlete Choice, Heavy)

MIN 3 – :45 Max Up-Downs to Target*

*Target is 6 inches above standing reach. Jump to touch target.

**Option to change grip as needed…supinated / wide / mixed / chin-up

(Score is Total Reps of Up-Downs)