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

Warm-up

Warm-up (No Measure)

1 ROUND (7:00 CAP)

:30 Single Unders

10 Ring Rows

5 Inchworms

10 Bootstrappers

1 ROUND

:30 Single Leg Single Unders (:15 Each Leg)

10 Scap Pull-Ups

7/7 SA KB Deadlifts

7/7 SA KB Bent Over Rows

7/7 SA Russian KB Swings

1 ROUND

:30 Double Unders / Double Under Attempt

10 Kip Swings

7/7 SA KB Deadlifts

7/7 SA KB Bent Over Rows

7/7 SA Russian KB Swings

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Heavy weight of the Complex*

4 Single Arm KB Deadlifts

4 Single Arm KB Bent Over Rows

4 Single Arm Russian KB Swings

:20 Single Arm KB OH Hold

*Complete all reps on one arm and then complete all reps on the other arm with minimal rest b/t switching sides.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run

50 Double Unders

10/10 Hang KB Power Snatch (Athlete Choice)*

50 Double Unders

15 Pull-Ups

*Option for DB Hang Power Snatch.

(Score is Rounds + Reps)