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

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Jog

20 Singles

10 PVC Snatch Hang High Pulls

10 Tuck-Ups

INTO…

2 ROUNDS

200m Run

20 Dubs

10 PVC High Hang Muscle Snatches

5 Scap Pull-Ups

5 Kip Swings

Extended Warm-up

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 1 Snatch Deadlift + 3 Hang Power Snatches*

MIN 2 – 2 Kip Swings + 2 Kipping Knee Raises + 2 Knees to Elbow

*Start Light and Build to Moderate Weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 22 MINUTES

50 Double Unders

400m Run

30 Knees to Elbow

20 Hang Power Snatches (75/55)|(65/45)

(Score is Rounds + Reps)

KG BB: (35/25)|(30/20)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 22 MINUTES*

30 Double Unders

15 Knees to Elbow

5 Hang Power Snatches (95/65)|(65/45)

*P1 will go out on a 400m Run. P2 will AMRAP the movements until P1 is back and then switch. Athletes will pick up where their partners left off.

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)