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

Warm-up

Warm-up (No Measure)

2 ROUNDS (6:00 CAP)

100m Run

25 Single Unders

:20 Tuck Hold

10 SB Deadlifts

Into…

1-2 ROUNDS (Time Permitting)

100m Run

20 High Jump Singles Unders

10 Tuck-Ups

10 SB G2OH

Strength

Metcon (Weight)

3 SETS*

10-12 DB Arnold Presses

12-15 DB Bent Arm Lateral Raises

15-20 DB Bent Over Row

*Athletes have the option to use different pairs of DB’s for each movement.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 23 MINUTES

100m Run

75 Double Unders

50 Sit-Ups

25 Slam Balls (20/10)

(Score is Rounds + Reps)

KG SB: (10/5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 26 MINUTES

30 Double Unders*

20 Sit-Ups

10 Slam Balls (30/20)|(20/10)

*P1 completes 200m Run while P2 completes AMRAP. Once P1 returns, P2 goes out for 200m Run and P1 picks up where P2 left off in AMRAP.

(Score is Total Rounds + Reps)

KG SB: (15/10)|(10/5)