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

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (Arms + Hips only)

30 Single-Unders

5 Hang High Pulls w/Empty Barbell

5 Strict Press + 5 Behind the Neck Strict Press w/Empty Barbell

Into …

2 ROUNDS

:45 Row (Arms + Hips + Legs)

5/5 Single Leg Good Mornings

10/10 Ankle Circles (5 Counterclockwise + 5 Clockwise)

:30 Bottom of Squat Hold

Strength

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Double Under Practice

MIN 2 – 5-7 Back Squats*

*Build to slightly past workout weight. Barbell comes from the floor.

(No Measure)

Workout

Metcon (Time)

FOR TIME

1000/800m Row

150 Double Unders

30 Back Squats (135/95)|(95/65)*

-Rest 2:00-

750/600m Row

100 Double Unders

20 Back Squats

-Rest 2:00-

500/400m Row

50 Double Unders

10 Back Squats

*Barbell comes from floor.

(Score is Total Time)

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

Partner Workout Option

Metcon (Distance)

IN TEAMS OF 2…

AMRAP x 10 MINUTES

10 Back Squats (135/95)|(95/65)

60 Double Unders

-Rest 2:00-

AMRAP x 8 MINUTES

8 Back Squats

40 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES

6 Back Squats

20 Double Unders

*P1 completes a full round while P2 complete Max Meters on Rower then switch.

(Score is Meters)

KB BB: (60/42.5)|(42.5/30)