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

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike (increasing pace every round)

5/5 Half Kneeling KB Around the Worlds

25ft. Quad Crawl Forward + Reverse

20 Bodyweight Jumps*

*Practicing jumping/bouncing off the balls of the feet, keeping a straight body position.

Into …

2 ROUNDS

5/5 Ankle Circles in each direction

100m Jog

30 Single-Unders

5 Strict Burpees*

*Strict Burpee:

1. Plant hands on the ground

2. Step back, one foot at a time into a tall plank position

3. Perform a strict push-up

4. Step forward, one foot at a time into a squat stance

5. Stand tall and jump, squeezing the glutes!

Strength

Metcon (Weight)

3 SETS FOR QUALITY

12 DB Banded Floor Press

16 Alt. DBL KB Half Kneeling Press*

:45 Double Unders

*Opposite KB kept in the Front Rack.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20/15 Cal Bike

20 Burpees

50 Double Unders

300m Run

20 Up-Downs

100 Single Unders

(Score is Rounds + Reps)

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