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

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Moose Antlers

:15 Dead Bar Hang + :15 Active Bar Hang

5/5 Single Arm Ring Rows

:30 High Knees + :30 Butt Kickers

Immediately into …

2 ROUNDS

100m Run

5 Empty Barbell Cuban Presses (high pull + strict press)

5 Kip Swings + 5 Kip Swings with slight knee raise

3-5 Strict Pull-Ups

Strength

Metcon (Weight)

ON A 5:00 RUNNING CLOCK…

Build to a Moderate starting weight of 2 Hang Power Clean + 1 Shoulder to OH

-Immediately Into-

EMOM x 10 MINUTES*

2 Hang Power Clean

+

1 Shoulder To Overhead

*Increase Weight Every Other Round.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

200m Run

10 Pull-Ups

5 Hang Clean to OH (135/95)|(95/65)

(Score is Round + Reps)

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

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 14 MINUTES*

200m Run

10 Pull-Ups

5 Hang Clean to OH (135/95)|(95/65)

*P1 completes a 200m Run. P2 AMRAPs 10 Pull-Ups + 5 Hang Clean to OH. When P1 returns P2 goes out on the 200m Run. When P2 returns they pick up where they left off.

(Score is Round + Reps)

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