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

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :25 KB Horn Toe Taps* + :25 Plank KB Horn Taps**

MIN 2 – 10 Glute Bridge-Ups + MAX Tuck Hold in remainder of time

MIN 3 – 5/5 Single Leg GoodMornings + MAX Russian Twists in remainder of time

*Place a KB in front of the feet and perform alternating toe taps to the horn (or the bell). Athletes can move as slow or as quick as they want. The goal is to have fast feet here, if possible.

**While in a Tall Plank position, the KB will be out front within an arm’s reach. With control, alternate hand taps to the KB horn. Make sure the shoulders are stacked over the wrists in the Plank.

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Deadbugs

10/10 Single KB Suitcase Deadlift (Athlete Choice)

:30 Double Under Practice

-Rest As Needed b/t Sets-

(No Measure)

Workout

“PURPLE COBRA” (Time)

FOR TIME

50-40-30-20-10

Double Unders

Sit-ups

Russian KBS (53/35)|(35/26)

-15:00 Hard Cap-

(Score is Time)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

2 ROUNDS*

30 Double Unders

15 Russian KB Swings (35/25)|(25/15)

*P1 works on the 2 Rounds while P2 performs Max Sit-Ups. P1 completes a full 2 rounds then switch. Score is total Sit-Up reps.

(Score is Reps)

KG KB: (24/16)|(16/12)