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

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10 Up-Downs

8 Alt. Step-Ups

6/6 SA DB Sumo Deadlift High Pull*

Into …

2 ROUNDS

5/5 Moose Antlers

5 Box Jumps w/step down

:30/:30 SA DB Overhead Hold

:45 Tuck Hold

*Coaches…Refer to Teaching Section for movement focus.

Strength

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – :45 Ring FLR or Plank

MIN 2 – 12-15 Single Arm DB Bench Press (R)*

MIN 3 – 12-15 Single Arm DB Bench Press (L)

*Weight should remain Moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Up-Down Box Jumps (24/20)

20 Alt. DB Snatches (50/35)|(35/20)

30 Sit-Ups

(Score is Rounds + Reps)

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

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 15 MINUTES*

5 Up-Down Box Jumps (24/20)

10 Alt. DB Snatches (50/35)|(35/20)

15 Sit-Ups

*P1 completes one full round. P2 completes Max Reps of 50m Shuttle Runs.

(Score is Shuttle Run Reps)

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