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

Warm-Up

Warm-Up (No Measure)

EMOM x 6 MINUTES (:45 WORK // :15 REST)

MIN 1 – Cardio

MIN 2 – BW Lunge-Lunge-Squat

MIN 3 – Alt. Step-Ups

MIN 4 – Barbell Muscle Clean + Up/Over*

MIN 5 –  Burpee + Vertical Jump

MIN 6 – Cardio

*Front Rack to Back Rack – absorb gently on traps/back rack position!

Extended Warm-up

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 7/7 Back Rack Split Squats (Athlete Choice, Moderate)

MIN 2 – 7 Burpee Broad Jumps

MIN 3 – :45 EZ Cardio (Athlete Choice)

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – Cardio Choice*

MIN 2 – 14 Back Rack Alt. Lunges (115/75)|(75/55)

MIN 3 – 7 Box Jumps (30/24)

MIN 4 – :45 Max Back Squats

Cardio Options…

150m Run

15/12 Cal Row

12/10 Cal Bike

(Score is Total Reps of Back Squats)

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

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

EMOM x 24 MINUTES*

MIN 1 & 2 – AMRAP of 5 Box Jumps (30/24) + 5 Back Rack Lunge-Lunge-Squats (115/75)|(75/55)

MIN 3 & 4 – Complete Cardio of Choice**

*Partner 1 is doing the AMRAP, while P2 completes the Cardio of Choice. After 2 Minutes, Partners will switch.

**Cardio Choice Options…

300m Run

30/25 Cal Row

25/20 Cal Bike

(Score is Total Reps)

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