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

Warm-up

Warm-up (No Measure)

4 SETS (:20 ON/ :10 OFF)

Single Unders*

*Change up the style of SU each interval. You can complete Tall Jump SU, Reverse SU, Split Jump SU, etc.

Into…

2-3 ROUNDS

100m Run

5/5 Moose Antlers**

5 Inchworm + Push-up to Pike

:30 Plank Hold

**Start on hands + knees and place your hand on the back of your head. Rotate the floating elbow to and through the arm still on the floor and then slowly rotate that same elbow up towards the ceiling. Complete 5 reps on one arm and 5 on the other.

Into…

4 SETS (:20 ON/ :10 OFF)

Double Unders

Strength

Metcon (Weight)

EMOM x 10 MINUTES*

1 Clean Deadlift

+

1 Hang Power Clean

+

1 Shoulder to Overhead

*Start Light and work to a Moderate-Heavy weight. Build weight every other round.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

6 Hang Power Clean to Overhead (95/65)|(65/45)

40 Double Unders

100m Run

-Rest 1:30-

AMRAP x 5 MINUTES

4 Hang Power Clean to Overhead (115/75)|(75/55)

30 Double Unders

100m Run

-Rest 1:30-

AMRAP x 4 MINUTES

2 Hang Power Clean to Overhead (135/95)|(95/65)

20 Double Unders

100m Run

(Score is Total Rounds + Reps)

KG BB1: (42.5/30)|(30/20)

KG BB2: (52.5/35)|(35/25)

KG BB3: (60/42.5)|(42.5/30)