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

Warm-Up

Warm-Up (No Measure)

AMRAP x 2 MINUTES

5 PVC Pass Thrus (option to do Around the Worlds)

10 Tib Raises

Into…

EMOM x 6 MINUTES

MIN 1 – :45 Row

MIN 2 – 10 Calf Raises + Max Reps Single Unders*

MIN 3 – 5 Scarecrow Snatches + 5 Behind the Neck Push Press

Extended Warm-up

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – :45 Row*

MIN 2 – 3 Hang Muscle Snatch + 3 Hang Power Snatch**

MIN 3 – :45 Alt. Deadbugs

*Focus on technique.

**Start w/empty barbell and build to workout weight.

(Score is Weight)

Workout

Metcon (Time)

4 SETS

ON A 5:00 RUNNING CLOCK…

500/400m Row

100 Single Unders

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

-Rest w/ Time Remaining-

(Score is Slowest Set)

Partner Workout Option

Metcon (Distance)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

50 Single Unders

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

*While Partner 1 works, Partner 2 will accumulate max meters on the Rower.

(Score is Total Meters Rowed)

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