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

Warm-up

Warm-Up (No Measure)

2 ROUNDS

30 High Knees

10 Slam Ball G2OH

10 Knee Push-Ups

10 Scap Pull-Ups

:30 High Jump Singles

INTO..

2 ROUNDS

30 Butt Kicks

10 Slam Balls

10 Hand Release Push-Ups

10 Kip Swings

:30 Double Under Practice

Strength

Metcon (AMRAP – Reps)

1.) 4 SETS, :20 ON // :40 REST

Max Pull-Ups or Ring Rows*

*Kipping, Banded, or Strict

(Score is Max Reps Pull-Ups)

-Rest 2:00 b/t Part 1 & Part 2-

Metcon (No Measure)

2.) 3 SETS*

10 DB Bent Over Reverse Flyes

15 DBL DB Hammer Curls

*Use a light or light-moderate weight

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

ON A 4:00 RUNNING CLOCK…

200m Run

40 Slam Balls (30/20)|(20/10)

Max Sit-Ups in Time Remaining…

-Rest 1:00-

ON A 6:00 RUNNING CLOCK…

400m Run

20 Slam Balls

30 Sit-Ups

Max Pull-Ups in Time Remaining…

-Rest 1:00-

ON A 8:00 RUNNING CLOCK…

600m Run

10 Slam Balls

15 Sit-Ups

20 Pull-Ups

25 Hand Release Push-Ups

Max Double Unders in Time Remaining…

(Score is Max Reps of Sit-Ups + Pull-Ups + Double Unders)

KG SB: (15/10)|(10/5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 6 MINUTES*

50m Run

30 Slam Balls

15 Synchro Sit-Ups

-Rest 1:00-

AMRAP x 8 MINUTES

100m Run

30 Pull-Ups

15 Synchro Sit-Ups

-Rest 1:00-

AMRAP x 10 MINUTES

200m Run

30 Hand Release Push-Ups

15 Synchro Sit-Ups

*P1 Works while P2 Rests. Split Work as Needed. The Sit-Ups & Run will be done together.

(Score is Total Rounds + Reps)