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

Warm-up

Warm-up (No Measure)

2-3 ROUNDS

100m Run

10 Ankle Circles/Foot (5 clockwise + 5 counter-clockwise/foot)

5 Med. Ball Front Squats + 5 Med. Ball Push Press

10 Alt. Box Step-Ups

5 Bodyweight Good Mornings + 5/5 Single Leg Good Mornings

Strength

Deadlift (1×5)

2×5 @ 75%

2×5 @ 80%

1×5 @ 85%

*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

30 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

10 Deadlifts (255/175)|(175/115)

-Time Cap 20:00-

(Score is Time)

KG WB: (9/6)|(6/5)

KG BB: (115/79)|(79/50)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME*

400m Run

60 Wall Balls (20/14)|(14/10)

40 Box Jumps (24/20)

20 Deadlifts (255/175)|(175/115)

*P1 & P2 Run together. Other movements are split as needed. P1 works while P2 rests.

(Score is Time)

KG WB: (9/6)|(6/5)

KG BB: (115/79)|(79/50)