CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES*
:20 Plank Hold into 20 Shoulder Taps
100m Run
5/5 Single Arm Ring Rows
10 Bodyweight Good Mornings
*At the 4:00 mark switch to..
12 Up-Downs
100m Run
5/5 Single Arm Ring Rows
8 KB Tempo Deadlifts (33X1)
Workout
Metcon (AMRAP – Reps)
AMRAP x 8 MINUTES
10 Burpees
100m Run
10 Ring Rows
10 Russian KB Swings (70/53)|(53/35)
-Rest 1:00-
AMRAP x 6 MINUTES
8 Burpees
100m Run
8 Ring Rows
-Rest 1:00-
AMRAP x 4 MINUTES
6 Burpees
100m Run
-Rest 1:00-
AMRAP x 2 MINUTES
Max Burpees
(Score is Total Burpees)
KG KB: (32/24)|(24/16)
Partner Workout Option
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 9 MINUTES*
100m Run
10 Ring Rows
10 Russian KB Swings (70/53)|(53/35)
-Rest 1:00-
AMRAP x 7 MINUTES
100m Run
8 Ring Rows
8 Russian KB Swings
-Rest 1:00-
AMRAP x 5 MINUTES
100m Run
6 Ring Rows
6 Russian KB Swings
-Rest 1:00-
AMRAP x 3 MINUTES
Max Synchro Burpees
*P1 works through 1 full round of the complex while P2 completes Max Burpees. Once a full round is complete partners switch.
(Score is Total Burpees)
KG KB: (32/24)|(24/16)
Finisher
Metcon (No Measure)
TABATA (8 ROUNDS, :20 WORK // :10 REST)
MVMT 1 – Hollow Rocks
MVMT 2 – Arm Haulers
(No Measure)