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

Warm-Up

Warm-Up (No Measure)

200m Run

INTO…

2 ROUNDS

30 Single Unders

20 Alt V-Ups

10 Pass Through Lunges

10 Barbell Behind the Neck Push Press*

INTO…

200m Trial Run**

*1st Round Perform Clean Grip; 2nd Round perform Snatch Grip

**Trial Run is to test if run can be completed in under the minute required for the EMOM portion of the workout.

Strength

Metcon (No Measure)

3 SETS

10/10 Front Foot Elevated Split Squats*

1:00 Overhead Plate Hold

-Rest as needed b/t Sets-

*Option to add weight.

(No Measure)

Workout

Part 1 (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

100m Run

10 Alt. Overhead Lunges (75/55)|(65/45)

40 Double Unders

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

Part 2 (Time)

EMOM x 9 MINUTES

MIN 1 – 200m Run

MIN 2 – 10 Alt. Overhead Lunges

MIN 3 – 40 Double Unders

(Score is Slowest Run)

KG BB: (35/25)|(30/20)