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

Warm-up

Warm-up (No Measure)

2 ROUNDS

15 Calf Raises

5/5 Single Leg Good Mornings

10 Alt. Lunges

Into …

2 ROUNDS

20 High Jump Single Unders*

10 Empty Barbell RDLs

5 Up & Overs w/Empty Barbell**

10 Back Rack Alt. Lunges

*2nd Round: Double Under practice

**Front Rack to Back Rack = 1 Rep (dip and punch barbell overhead, then slowly lower it behind the head to the back rack or upper trap area. Bend the knees as you absorb the weight behind the neck.

Strength

Metcon (Weight)

5 SETS*

1 Clean Deadlift

+

1 Below the Knee Hang Power Clean

+

1 Above the Knee Hang Power Clean

-Rest 2:00 b/t Sets-

*Build to a Moderate Weight

(Score is Weight)

Workout

Metcon (Time)

5 SETS FOR TIME

10 Hang Power Cleans (115/75)|(75/55)

20 Back Rack Alt. Lunges

30 Double Unders

-Rest :30 b/t sets-

(Score is Total Time)

KG BB: (52.5/35)|(35/25)