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

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog

10 Alt. Step-Ups

5 Push-Up to Pike

10 Up-Downs

5/5 Single Arm DB High Pulls

2 ROUNDS

10 Alt. DB Deadlift (DB b/t the feet)

10 Box Jumps w/step down

5/5 Moose Antlers

5 Burpees

:30/:30 Single DB Overhead Hold

Strength

Metcon (Weight)

3 SETS

8 DB Arnold Presses

12 DB Key Press

16 Single DB Overhead Tricep Extension

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

5 ROUNDS

10 Alt. DB Devil Press (50/35)|(35/20)

15 Box Jumps (24/20)

Then Immediately Into…

100 Single DB Box Step-Ups (24/20)*

*Hold DB anywhere on body above the waist.

(Score is Total Time)

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

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

12 ROUNDS FOR TIME*

4 Alt. DB Devil Press (50/35)|(35/20)

8 Box Jumps (24/20)

Then Immediately Into…

150 Single DB Box Step-Ups (24/20)

*During the Rounds, P1 completes a full round while P2 Rests. Then switch completing 6 rounds each. On Step-Ups, P1 completes DB Step-Ups P2 holds Wall Sit…switch as needed. Hold DB anywhere on body above waist.

(Score is Total Time)

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