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

Warm-up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

8/8 SA DB Deadlifts

16 Alt. Shoulder Taps

8 Tuck-Ups

4 Scap Pull-Ups

Immediately into…

AMRAP x 4 MINUTES

8/8 S.A. DB Hang Muscle Cleans

16 Alt. DB Slides

4 Kip Swings

4 Kipping Knee Raises

Skill

Toes-To-Bar (5 SETS (:20 ON / :40 REST)
Max Toes to Bar or Strict Knee Raises)

(Score is Total Reps)

Week 1 of 4

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

6 Toes to Bar

8 DB Alt. No Push-Up Renegade Rows (35/20)|(20/15)

10 DBL DB Hang Muscle Cleans

-1:00 Rest b/t Sets-

*Start the AMRAP from the beginning in each new set.

KG DB: (15/10)|(10/7.5)

(Score is Lowest Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS*

15 DB Pull Overs*

10/10 Seated Single Leg Lifts

*Use a moderate-heavy weight. Can be performed on bench or floor.

-Rest as Needed b/t Sets-

(No Measure)