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

Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

:30 Row

12 KB Deadlift

10 WB Front Squats

12 Lunges

10 Ring Rows

Into…

2 ROUNDS

:30 Burpees

12 Russian KB Swing

10 WB Thrusters

12 Barbell Rack Lunges

10 Ring Rows

Workout

TEMPLE OF DOOM (Time)

FOR TIME

70/55 Cal Row

60 Russian KB Swings (70/53)|(53/35)

50 Wall Balls (20/14)|(14/10)

40 Burpees to Target*

30 Chest to Bar Pull-Ups

20 Back Rack Lunges (135/95)|(95/65)

**Ideally, 6″ above standing reach.

(Score is Time)

KG KB: (32/24)|(24/16)

KG WB: (9/6)|(6/5)

KG BB: (60/42.5)|(42.5/30)

Post-Workout Strength

Metcon (Weight)

3-4 SETS FOR QUALITY

‘BARBELL 21s’

7 Bottom Up Barbell Curls

7 Top Down Barbell Curls

7 Full Barbell Curls

*Use empty barbell or light barbell

-Rest As Needed b/t Sets-

(Score is Weight)