Monday

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

Warm-up

Warm-up (No Measure)

RUNNING WARM-UP

50ft Toe Walks

50ft Heel Walks

50ft High Kicks

50ft Hurdler Walks

200m Jog

Into..

50ft High Knees

50ft Butt Kickers

50ft Side Shuffle (Down/ Back)

50ft Walking Lunge + Twists

300m Run

Into…

PULL-UP SPECIFIC WARM-UP

2-3 ROUNDS

10 Hollow Rocks

10 Superman Rocks

8 Slow Ring Rows w/ :01 pause at top

8 Scap Pull-Ups

Strength

Metcon (No Measure)

3 SETS Pull Up Progression

5-7 Standing Banded Hollow / Arches

5-7 Strict Pull Ups (Banded Scaled work if needed)

or

If you have 5+ Strict Pull ups you can work on the following kipping Pull up progression

Then into…

4 SETS*

2 Kip Swings

+

2 Bigger Kip Swings

+

3-5 Kipping Pull-Ups

*Athletes can come off the bar b/t Kip Swings and Pull-Ups.

(No Measure)

Workout

Metcon (5 Rounds for time)

5 SETS*

300m Run

15 Pull-Ups or Ring Rows

-Rest 1:00 b/t Sets-

*The goal is to have each Set within :05-:07 of one another.

(Score is Each Set For Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

15-20 Band Pull-Aparts

12-15 Arm Haulers*

10/10 Single Arm DB Upright Row

*Change Plate Optional.

-Rest As Needed b/t Sets-

(No Measure)