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

Warm-up

Warm-up (No Measure)

2 ROUNDS

100ft Side Shuffle (50ft down/back)

30 Crossbody Mountain Climbers

15 Shoulder Taps

Into…

2 ROUNDS

7/7 SA KB Suitcase Deadlifts

10 KB Around the Worlds

5 Tempo Push-Ups (2121)

Into…

2 ROUNDS

100m Run

6 Tempo Push-Ups (2121)

:20 Single Arm KB Suitcase Hold*

*R1 complete on Right Side, R2 complete on Left Side.

Strength

Metcon (Weight)

3 SETS*

12 DB Front Raises (Athlete Choice)

12 DB Lateral Raises

12 DB Reverse Flyes

-Rest 1:30 b/t Sets-

*Sets are meant to be light and unbroken. Break as needed b/t movements.

(Score is Weight)

Workout

Metcon (Time)

EVERY 2:30 FOR 5 SETS*

200m Run

15 Strict Dips**

Max DBL KB Suitcase Hold (70/53)|(53/35) in time remaining

-Rest :30 b/t Sets-

*Run & Dips must be completed within 1:30.

**Athletes can use Bench, Box or Rings.

(Score is Longest KB Hold Time)

KG KB: (32/24)|(24/16)