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

Warm-up

Warm-up (No Measure)

1 ROUND

200/150m Row

8 Up Downs

8 Scap Push Ups + 8 Plank Shoulder Taps

8 Straight Leg Sit Ups*

Into…

1 ROUND

200/150m Row

8 Alternating DB Up Downs

8 Push-Ups to Pike

8 Butterfly Sit-Ups

Into…

1 ROUND

200/150m Row

8 Alternating DB Hang Muscle Cleans

8 Knee Push Ups

8 Tuck Ups

*Straight Leg Sit Up should have a gentle 1s reach to give a bit of a stretch through the hamstrings.

Workout

“GRINDHOUSE” (Time)

FOR TIME

25 Alt. DB Up-Down Devil’s Clean (50/35)|(35/20)

100/80 Cal Row

25 Alt. Up-Down DB Devil’s Clean

100 Push-Ups

25 Alt. Up-Down DB Devil’s Clean

100 Sit-Ups

25 Alt. Up-Down DB Devil’s Clean

(Score is Time)

KG DB: (22.5/15)|(15/10)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

2 SETS FOR TIME*

20 Alt. DB Up-Down Devil’s Clean (50/35)|(35/20)

100/80 Cal Row

20 Alt. Up-Down DB Devil’s Clean

100 Push-Ups

20 Alt. Up-Down DB Devil’s Clean

100 Sit-Ups

20 Alt. Up-Down DB Devil’s Clean

-1:00 Rest b/t Sets-

*P1 works while P2 rests. Split work as needed.

(Score is Total Time)

KG DB: (22.5/15)|(15/10)

OPTIONAL POST WORKOUT STRENGTH

Metcon (Weight)

3 SETS

12-15 Seated Arnold Presses

15/15 Concentration Curls

-Rest As Needed b/t Sets-

(Score is Weight)