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

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike (Easy Pace)

8/8 Alt. DB Deadlifts

8 SB G2OH

1-2 ROUNDS (Time Permitting)

:30 Bike (Moderate Pace)

8/8 Alt. DB Power Cleans

8 Scap Push-ups + Push-up

:30 Plank Hold

Strength

Metcon (Weight)

10-10-10*

Narrow Grip Bench Press

*Build to a Moderate-Heavy weight. Complete 12-15 Light DB Flyes on Floor or Bench after each Set.

-Rest As Needed b/t Each Set-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 8 MINUTES

18 Alt. DB Power Cleans (50/35)|(35/20)

15 Slam Balls (30/20)|(20/10)

10/8 Cal Bike

-Rest 2:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG SB: (15/10)|(10/5)

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

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

10/8 Cal Bike

10 Slam Balls (30/20)|(20/10)

10 DB Hang Power Cleans (50/35)|(35/20)

*P1 completes a full round while P2 completes a static hold of of choice**.

**Static Hold Options…

Plank

Wall Sit

Dead Hang

(Score is Total Rounds + Reps)

KG SB: (15/10)|(10/5)

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