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

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

4 Lunge-Lunge-Squat w/Medicine Ball in Front Rack*

4 Alt. Step-Overs

4 Medicine Ball Squat Cleans

*At the 2:30 mark, switch to a Lungester … Lunge-Lunge-Thruster w/Med. Ball

Into …

2 ROUNDS

5/5 Moose Antlers

5 Push-Up to Down Dog

10 Alt. Groiners w/Twist

:30 Bottom of Squat Hold w/Medicine Ball in Front Rack Position

Workout

LIBERTY BALL (AMRAP – Reps)

EVERY 1:30 x 7 SETS

14 Box Jump Overs (24/20)

Max Wall Balls (20/14)|(14/10) in time remaining…

-Rest 1:00 b/t Sets-

(Score is Total Wall Ball Reps)

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

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 18 MINUTES

10 Box Jump Overs (24/20)

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

*P1 works through one full round. P2 holds Static Hold of choice. If P2 drops out of Static Hold P1 must stop working.

Static Hold Options:

Wall Sit

Plank Hold

Hollow Hold

Active Bar Hang

OH Plate Hold

HS Hold

(Score is Rounds + Reps)

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

Post-Workout Strength

Metcon (No Measure)

10 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Glute Bridge-Up

MOVT 2 – Single Arm + Single Leg Plank**

*1 SET= MOVT 1 + MOVT 2.

**Switch Arm/Leg each Set.

(No Measure)