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

Warm-up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 EZ Bike

MIN 2 – 5 Clean Deadlifts 10 Alt. Elbow Punches (Empty BB)*

MIN 3 – :45 Up Downs Over Bar

MIN 4 – :45 Alt. Groiners

*Option to do 5 Hang High Pulls + 5 Hang Muscle Cleans in 2nd Round.

Extended Warm-up

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 Power Clean

+

2 Hang Power Cleans

*Start Light and build beyond workout weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES

15/12 Cal Bike

10 Burpees Over the Bar

15/12 Cal Bike

10 Hang Power Cleans (115/75)|(75/55)

15/12 Cal Bike

20 Alt. Back Rack Lunges

(Score is Rounds + Reps)

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

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

10 Burpees Over the Bar

10 Hang Power Cleans (115/75)|(75/55)

20 Alt. Back Rack Lunges

*Partners alternate movements. For example: P1 does 10 Burpees Over the Bar, P2 does 10 Hang Power Cleans, P1 does Back Rack Lunges, etc. While one partner is working, the other partner is accumulating max calories on Bike.

(Score is Total Reps)

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