Sunday

17
Dec

Sunday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS (6:00 CAP)

4 Up-Downs

6 Air Squats

8 Step-Ups

INTO..

1 ROUND

4 Single DB Front Squats

6 DB Burpees

8 Step-Overs

INTO..

1 ROUND

10 Single DB Thruster

12 Box Jump Overs

Workout

Metcon (AMRAP – Reps)

1.) EMOM x 5 MINUTES

:40 Max DB Devil Press + Thruster (35/20)|(20/15)

-Rest 2:00-

EMOM x 5 MINUTES

:40 Burpee Box Jump Overs (24/20)

(Score is Total Reps)
-Rest 3:00 b/t Part 1 & 2-

Metcon (Time)

2.) 10 ROUNDS FOR TIME

1 DB Devil Press

2 DB Thrusters

3 Burpee Box Jump Overs

(Score is Time)

KG DB: (15/10)|(10/7.5)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

1.) EMOM x 10 MINUTES*

MIN 1 – :40 Max DB Devil Press + Thruster (35/20)|(20/15)

MIN 2 – :40 Burpee Box Jump Overs (24/20)

*P1 starts on MIN 1, P2 starts on MIN 2. They will alternate minutes until the EMOM is complete. Each partner will complete 5 rounds for either movement.

(Score is Total Reps Combined)
-Rest 3:00 b/t Part 1 & 2-

Metcon (Time)

2.) 20 ROUNDS FOR TIME*

1 DB Devil Press

2 DB Thrusters

3 Burpee Box Jump Overs

*P1 completes a full round while P2 rests. Once P1 completes a round P2 begins the next round. 20 Rounds total for the team.

(Score is Time)

KG DB: (15/10)|(10/7.5)

Optional Finisher

Metcon (No Measure)

2-3 SETS

1:00 Quad Foam Roll

10-15 Plank Rollouts*

16-20 DB Slides

*Use foam roller. Start in the Quad position, hands on the floor, shins on the foam roller. Athletes will extend their legs behind them until at the top of a Plank Position and then return back to the start. Think of this as a reverse Barbell Rollout.

-Rest as Needed b/t Sets-

(No Measure)