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

Warm-up

Warm-up (No Measure)

ON A 6 MINUTE RUNNING CLOCK *

8 Lunges → 6 Step-Ups → 6 Box Jumps

8 Scap Push-Ups → 8 Push-Ups → 8 HR Push-Ups

8 Barbell Deadlift → 6 Barbell Upright Rows → 6 Elbow Punches

*15 Band Pull Aparts after each set

Skill

Metcon (Weight)

6 SETS FOR QUALITY*

1 Paused High Hang Power Clean**

+

1 Paused Above the Knee Hang Power Clean

+

1 Paused Below the Knee Hang Power Clean

*Keep weight Light / Moderate.

**Pause for :02 in each position.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2-4-6-8-10-12

DB Suitcase Lunge (50/35)|(35/20)

Hand Release Push-Ups

Box Jumps (30/24)|(24/20)

-Rest 2:00-

12-10-8-6-4-2

DB Suitcase Lunge

Hand Release Push-Ups

Box Jumps

(Score is Time)

KG DB: (22.5/15)|(15/9)

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