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

Warm-up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

5 Cat/Cows + 5 Bodyweight Good Mornings

10 Barbell Clean Deadlifts*

5/5 Single Leg Box Step-ups

5 KB Deadlifts + Russian KB Swings

*At the 3:00 mark switch to 5 Upright Rows +10 Elbow Punches

Extended Warm-up

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – 3 Power Cleans + 3 Hang Power Cleans*

MIN 2 – :45 Plank Hold

MIN 3 – 4/4 Slow Single Leg Box Step Downs (24/20)

*Start Light and Build to above Workout Weight.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – 20 Russian KB Swings (70/53)|(53/35)

MIN 2 – :45 Max Up-Downs Over Bar

MIN 3 – 5 Power Clean + 5 Hang Power Clean (135/95)|(95/65)

MIN 4 – :45 Max Box Step-Ups (24/20)

(Score is Total Reps of Up-Downs + Step-Ups)

KG KB: (32/24)|(24/16)

KG BB: (60/42.5)|(42.5/30)