CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
3 ROUNDS
8/8 Lateral Step-Ups
8 Empty Barbell High Pulls
8/8 Single Leg RDL (option to go bodyweight or use the barbell)
:30 Arm Haulers
Strength
Metcon (Weight)
EMOM x 10 MINUTES*
1 Clean Deadlift
+
1 High Hang Power Clean
+
2 Hang Power Clean
*Build up to a Moderate weight.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
3000/2500m Row*
*Every 1:30 not including 0:00, complete 6 DBL DB Front Rack Step-Ups (35/20)|(20/15)||(24/20)
(Score is Time)
KG DB: (15/9)|(9/6)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME*
4000m Row
*P1 will Row 500m while P2 completes 12 DBL DB Front Rack Step-Ups (35/20)|(20/15)||(24/20). P2 will then hold a Plank until P1 finishes the 500m Row and then they will switch.
(Score is Time)
KG DB: (15/9)|(9/6)