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

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Single Unders

10 Slam Ball G2OH

10 PVC Upright Rows

10 PVC Pass Thrus

Into…

2 ROUNDS

:30 Single Unders*

10 Slam Balls

10 PVC Behind the Neck Strict Press**

10 PVC Behind the Neck Push Press

*Option to practice Double Unders.

**Option to use barbell in second round.

Strength

Metcon (Weight)

EMOM x 6 MINUTES

5 Snatch Grip Behind the Neck Push Jerk*

-Rest 2:00-

EMOM x 6 MINUTES

3 Hang Power Snatch**

*Option to build weight every other round. Build to a Moderate weight.

**Option to build weight every other round. Build to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

AMRAP x 13 MINUTES

Max Hang Power Snatch (95/65)|(65/45)*

*Each break complete 15 Slam Balls (20/10) + 30 Double Unders. If bar stops below the shoulders the set is over.

(Score is Reps)

KG BB: (42.5/30)|(30/20)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Roll Lat (R)

2:00 Foam Roll Lat (L)

1:00 Wall Press

(No Measure)