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

Warm-up

Warm-up (No Measure)

2 ROUNDS

250/200m Row

:30 Tuck Hold + 10 Alt. Deadbugs

5/5 PVC Pass Thrus

10 Banded (or bodyweight) Good Mornings

Into ..

2 ROUNDS

250/200m Row

10 Strict Sit-Ups*

5/5 PVC Around the Worlds

5 Behind the Neck Strict Press + 5 Behind the Neck Push Press w/Snatch Grip

*Switch to regular Sit-Ups (using the arms) in the 2nd round*

Strength

Metcon (Weight)

EMOM x 5 MINUTES*

5 Tempo Snatch Grip Deadlifts (2121)

-Rest 2:00 b/t EMOMs-

EMOM x 5 MINUTES*

3 Hang Power Snatch

*Keep Snatch Grip Deadlift Light-Moderate for all sets. Option to build each set on Hang Power Snatch.

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

1000/800m Row

50 Sit-Ups

25 Hang Power Power Snatch (115/75)|(75/55)

(Score is Time)

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

3500/2750m Row*

*Alternate every 250m Row.

*P1 completes 250m Row while 2 completes AMRAP 12 Sit-Ups + 6 Hang Power Snatch (115/75)|(75/55). Switch until Row is complete. Pick up where P2 left off on AMRAP.

(Score is Time)

KG BB: (50/35)|(35/25)

Optional Finisher

Metcon (Time)

FOR TIME (OR NOT FOR TIME!)

10k or 5k Run to Support the Ultimate Hawaiian Trail Run

(Score is Time)