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

Warm-up

Warm-up (No Measure)

400m Run

Immediately Into…

3 SETS

5/5 Single DB Strict Press

10 Box Step-Ups (increase height of box each round)

10 Glute Bridge-Ups

10 Tuck-Ups

*After warm-up, practice the positions for the Extended Warm-Up. The EWU should be performed with a high attention to the mechanics and control of the movements.

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

12 Alt. Strict Knees to Chest

6/6 DB Clean to OH

6 Tall Box Jumps (Athlete Choice)

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

9 Toes to Bar

11 DB Clean to OH (50/35)|(35/20)

13 Up-Down Box Jump (24/20)*

*Option for Jump-Over

(Score is Time)

KG DB: (22.5/15)|(15/10)

Optional Cool Down

Warm-up (No Measure)

1:30 Foam Roll Quad (R)

1:30 Foam Roll Quad (L)

1:00 Banded Lat Distraction (R)

1:00 Banded Lat Distraction (L)

1:00 Child’s Pose

(No Measure)