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

Warm-up

Warm-Up (No Measure)

200m Group Run

Into…

2 SETS (:20 WORK // :10 REST)*

MVMT 1 – Alt. Lunges

MVMT 2 – Scap Push-Ups

MVMT 3 – Good Mornings

*1 SET = MVMT 1-3

Into…

2 SETS (:20 WORK // :10 REST)*

MVMT 1 – Empty Barbell Front Rack Alt. Lunges

MVMT 2 – Push-Ups

MVMT 3 – Empty Barbell Hang Muscle Cleans

*1 SET = MVMT 1-3

Into..

200m Run

Extended Warm-up

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – 6 Alt. Front Rack Lunges + 4 Hang Power Cleans*

MIN 2 – 100m Run

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

(No Measure)

Workout

PROTOTYPE (Time)

FOR TIME

800m Run

Into…

4 ROUNDS

21 Push-Ups

14 Front Rack Lunges (115/75)|(75/55)

7 Hang Power Cleans

Into…

800m Run

(Score is Time)

KG BB: (52.5/35)|(35/25)
Last Seen: 5/22/21

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

800m Run

Into…

14 ROUNDS

8 Push-Ups

6 Front Rack Lunges (115/75)|(75/55)

4 Hang Power Cleans

Into…

800m Run

(Score is Time)

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

*P1 Works while P2 Rests. Complete one full round then tag in Partner 2. Partners run together.