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

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

6:00 EMOM

1. 150/125m Row + Max Single Unders

2. 10 KB Deadlifts + Max Mountain Climbers

3. 5/5 SA Russian KB Swings + 5/5 SA Upright Rows

This warm up is meant to have the first movement of the minute, completed in approximately :30, leaving :30 for the second movement in that minute. From here, flow into the specific warm up that will prime for the workout.

SPECIFIC WARM UP

5:00 AMRAP

5 KB Sumo Deadlift High Pulls

:30 Double Under Practice

50m KB Suitcase Carry*

*25m walk with one arm, switch and turn back for another 25m with the other arm.

Workout

Metcon (Distance)

ON A 20:00 RUNNING CLOCK…

1000/800m Row

Into…

3 ROUNDS

10 KB Sumo Deadlift High Pull (53/35)|(35/26)

20 Alt. SA Russian KB Swings

30 Double-Unders*

40 Alt. CrossBody Mountain Climbers

100m Single Arm KB Suitcase Carry**

Into…

Max Meter Row in Remaining Time…

*Option for ‘Unbroken’ Double Unders.

**Complete 50m on Right Arm and then 50m on Left Arm.

(Score is Meters)

KG KB: (24/16)|(16/12)

Post-Workout Strength

Metcon (No Measure)

2-3 SETS

:30 KB Horn Gun Hold + Max KB Bicep Curls

-Rest 1:00-

:30 Hollow Hold + Max Hollow Rocks

-Rest 1:00-

(No Measure)