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

Warm-up

Warm-up (No Measure)

2:00 EZ Rowing

Into…

AMRAP x 5 MINUTES*

4 Up-Downs

4 Alt. DB Deadlifts

6 Wall Ball Front Squats

20 Single Unders

*At the 3:00 mark adjust the below movements:

Up-Down / Alt. DB Deadlifts → Alt. DB Up-Downs

Wall Ball Front Squats → Wall Ball Thrusters

Single Unders → Double Unders or Tall Jump Single Unders

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 22 MINUTES

20/15 Cal Row

8 Alt. Up-Down DB Devil Press (50/35)|(35/20)

20 Wall Balls (20/14)|(14/10)

8 Alt. Up-Down DB Devil Press

60 Double Unders

(Score is Rounds + Reps)

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

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

15 Synchro Alt. Up-Down DB Devil Press (50/35)|(35/20)*

30 Wall Balls (20/14)|(14/10)

60/48 Cal Row

90 Double Unders

*P1 and P2 must be synchronized at the bottom of the Up-Down and the top of the Devil Press. Split all other work as needed, P1 works while P2 rests.

(Score is Rounds + Reps)

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

KG WB: (9/6)|(6/5)

Post-Workout Strength

Metcon (Weight)

EVERY 3:00 x 3-4 SETS

12-15 Close Grip DB Incline Bench Press

15-20 Incline DB Flyes

*Build up to a Moderate-Heavy weight for the Bench Press. Keep weight Light for the DB Flyes.

(Score is Weight)