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

Warm-up

2 ROUNDS

30 Single Unders

10 Barbell Hang Muscle Cleans

10 Alt. Bodyweight Lunges

10 Scap Push-Ups to Pike

INTO…

2 ROUNDS

20 Double Unders

10 Alt. Front Rack to Back Rack Push Presses

10 Alt. Cossack Squats

5 Strict Burpees

Strength

Metcon (No Measure)

EVERY 3:00 x 3 SETS

10/10 Front Foot Elevated Curtsey Squats*

6/6 Single Arm Plate Deficit Push-Up

10 Plate Alt. Deadbugs

-Rest with Time Remaining-

*Option to Hold DB/KB in Goblet Position.

(No Measure)

Workout

Metcon (Time)

FOR TIME*

30-20-10

Burpees to Target*

60-40-20

Back Rack Alt. Lunges (95/65)|(65/45)

90-60-30

Double Unders**

*Target is 6″ above standing reach.

**Option to complete ‘Unbroken’ Double Unders in sets of 30. Ex: Must complete 30 unbroken at a time. If miss during the set of 90 at 45, start back at 30.

(Score is Time)

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

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

30 Double Unders

10 Alt. Back Rack Lunges (95/65)|(65/45)

*P1 Completes a Full Round of the AMRAP, While P2 Completes Max Burpees to a Target. Once P1 completes a full round partners switch.

(Score is Total Reps of Burpees)

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