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

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

7 DB Front Squat into DB Strict Press

7 Ring Rows

7 Tuck-ups

7 Push-ups

7/7 Box Step-Ups

Into..

AMRAP x 3 MINUTES

7 Back Squats

7 Push Press

7 Single DB Thrusters

7 Kipping Swings

7 Box Jumps

Strength

Metcon (No Measure)

1.) 2 SETS

3 Reps of 2-for-1 Pull-Ups*

*1 Rep = 2 Kip Swing + 1 Pull-Up

-Rest As Needed b/t Sets-

2.) 2 SETS*

4 Kipping Pull-Ups

+

4 Knees to Elbow

*Athletes can choose to complete all 8 reps unbroken or come off the bar b/t movements.

-Rest As Needed b/t Sets-

(No Measure)

Workout

THE MAGNIFICENT 7 (Time)

7 ROUNDS FOR TIME

7 Back Squats (115/75)|(75/55)

7 Push Press

7 DB Thrusters (50/35)|(35/20)

7 Pull-Ups

7 Knees to Elbows

7 Hand Release Push-Ups

7 Box Jumps (30/24)|(24/20)

(Score is Time)

KG BB: (52.5/35)|(35/25)

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

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

14 Back Squats (115/75)|(75/55)

14 Push Press

14 DB Thrusters (50/35)|(35/20)

14 Pull-Ups

14 Knees to Elbows

14 Hand Release Push-Ups

14 Box Jumps (30/24)|(24/20)

*P1 works while P2 rests. Split work as needed.

(Score is Time)

KG BB: (52.5/35)|(35/25)

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