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

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 EZ Bike

10 Slam Ball Deadlifts

8 PVC Pass Throughs

6 PVC Behind the Neck Push Press

4 Push-Up to Pikes

Into…

1 ROUND

1:00 Mod. Bike

10 Slam Ball Deadlifts + Curl

8 PVC Around the Worlds

6 PVC Snatch Grip High Pulls

4 Up-Down

Into…

1 ROUND

1:00 Hard Bike

10 Slam Ball G2OH

8 PVC Pass Through Lunges

6 PVC High Hang Muscle Snatches

4 Burpees

Strength

Metcon (Weight)

5 SETS*

1 Above the Knee Power Snatch

+

1 Below the Knee Power Snatch

*Build to a Moderate weight

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

1.) AMRAP x 8 MINUTES

6 Hang Power Snatch (95/65)|(65/45)

12/10 Cal Bike

12 Slam Balls (30/20)|(20/10)

12 Burpees

(Score is Rounds + Reps)

-Rest 2:00-

Metcon (AMRAP – Reps)

2.) EMOM x 8 MINUTES

MIN 1 – 6 Hang Power Snatch + Max Cal. Bike in remaining time

MIN 2 – 12 Slam Balls + Max Burpees in remaining time

(Score is Reps)

KG BB: (42.5/30)|(30/20)