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

Warm-up

ON A 7:00 RUNNING CLOCK..

3 SETS (:20 ON / :10 OFF)*

Cardio of Choice

Mountain Climbers

DBL DB Farmer Deadlifts

1 SET = All 3 Movements

INTO..

2-3 SETS

5/5 PVC Around the Worlds

5 PVC Behind the Neck Push Press

5 PVC High Pull + Punch

Extended Warm-up

Metcon (Weight)

EMOM x 6 MINUTES

MIN 1 – 5 Hang Power Snatches*

MIN 2 – :45 EZ Cardio of Choice

*Start Light, Build Past Workout Weight.

(Score is Weight)

Workout

Metcon (Time)

5 SETS

Cardio Choice (Athlete Choice)*

10 Hang Power Snatch (95/65)|(65/45)

50 Crossbody Mountain Climbers

100m DBL DB Farmer Carry (50/35)|(35/20)

-Rest 1:00 b/t Sets-

*Cardio Options…

200m Run

250/200m Row/Ski

15/12 Cal Bike

500m BikeErg

(Score is Slowest Set)

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

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