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

Warm-up

Warm-up (No Measure)

3 ROUNDS

8 DB Up-Downs* → DB Burpees* → Alt. DB Burpees**

10 Tuck-Ups → V-Ups → Kip Swings

50m Single Arm Suitcase Carry/Arm → 50m Single Arm Overhead Carry/Arm → 100m DBL DB Suitcase Carry

200m Run

*Do not Deadlift the DB up yet; this is merely to get the feel of placing one hand on the DB and the other hand on the floor.

**In the 3rd round, now let’s start Deadlifting the DB up after the Burpee.

Strength

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 12-16 Alt. Knees to Chest

MIN 2 – 8-12 DB Pull-Overs

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

7 Toes to Bar

14 Alt. DB Devil’s Press (50/35)|(35/20)

7 Toes to Bar

100m DB Suitcase Carry

200m Run

(Score is Rounds + Reps)

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

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

14 Toes to Bar

28 Alt. DB Devil’s Press (50/35)|(35/20)

14 Toes to Bar

100m DB Suitcase Carry

200m Run

*Each Partner will need their own DB’s. P1 works while P2 Holds their DB’s in Suitcase Position. Alternate as needed to complete the round. Partners complete the 100m Suitcase Carry and 200m Run together.

(Score is Rounds + Reps)

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