Wednesday

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

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

200m Run

20 Alt. Shoulder Taps

5 Scap Push-Ups

10 Ring Rows

5 Scap Pull-ups

Strength

Metcon (Weight)

3 SETS

12 Narrow Grip DB Floor Press*

-Rest 1:00-

12 Supinated Ring Rows**

-Rest 2:00 b/t Sets-

*Start Moderate and Build to Heavy

**Feet Elevated Optional

(Score is Weight)

Workout

Metcon (1 Rounds for time)

4 SETS

ON A 4:00 RUNNING CLOCK …

200m Run

15 Hand Release Push-Ups

200m Run

10 Toes to Bar*

-Rest Remainder of Time-

*Increase by 2 Reps Each Set…

Set 1: 10

Set 2: 12

Set 3: 14

Set 4: 16

(Score is Slowest Set)