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

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Single-Unders (focus: keep the hands in your peripheral vision)

10 Hollow Rocks + 10 Superman Arch Rocks

10 Scap Pull-Ups w/press down (focus: activate those lats!)

1 ROUND

:30 Tall Jump Single-Unders (focus: keep the body straight!)

10 Kip Swings

10 Up-Downs

1 ROUND

:30 Single-Single-Double

10 Kip Swings (slightly bigger but w/control!)

10 Burpees

Extended Warm-up

Metcon (No Measure)

2-3 SETS*

3-5 Kipping Pull-Ups

5-7 Kipping Knees to Chest or Toes to Bar

:40 Double Under Practice

*Athletes can come off rig between gymnastics movements.

-Rest As Needed b/t Sets-

(No Measure)

Workout

“ICARUS” (Time)

FOR TIME

100 Double Unders

30 Toes 2 Bar

100 Double Unders

40 Pull-ups

100 Double Unders

50 Burpees

-15:00 Hard Cap-

(Score is Time)

Post-Workout Strength

Metcon (Weight)

FOR QUALITY

15-12-12-10-10

Supinated Bent Over Rows*

*After each set complete 15-20 Banded Tricep Push-downs.

(Score is Weight)