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

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Single-Unders

10 Up-Downs

5/5 DB Deadlift*

*Option to switch the Deadlift up every round … Suitcase // Sumo // Crossbody

Into ..

2 ROUNDS

5/5 Single Arm DB High Pulls

:30/:30 Single Arm DB Overhead Hold

5/5 Adductor Kick Backs*
*Start in a table top position. From here kick the right leg out to the side so it is straight. Slowly rock the body back towards the left heel and back to the tabletop. Repeat this for 5 reps total before switching which leg is straight out to the side.

Strength

Metcon (Weight)

3 SETS FOR QUALITY

8/8 Half Kneeling SA DB or KB Press*

8 Alt. Bodyweight Cossack Squats**

*Build to a Moderate Weight.

**Perform w/ :01 Pause on Each Side

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

50 Double Unders

20 Alt. DB Hang Power Snatch (50/35)|(35/20)

20 Burpees

(Score is Time)

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