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

Warm-up

Warm-Up (No Measure)

PART 1…3:00 RUNNING CLOCK

25’ Line Drills

– Toe/Heel Walk

– Inside/Outside of the feet Walk

– Bear Crawl

– High Kicks

– Crab Walk

– Quad Crawl

– Karaoke

– Spiderman Crawl

– etc.

PART 2…7:00 RUNNING CLOCK

200m Group Jog

Into…

AMRAP x 3 MINUTES

6 Air Squats

5 Tuck-Up + V-Up

4 Push Up to Down Dog

Into…

200m Group Run

Skill

Toes-To-Bar (5 SETS (:20 ON / :40 REST))

Max Toes to Bar or Strict Knee Raises

Retest Day.

(Score is Total Reps)

Week 4 of 4

Workout

“TERMINAL VELOCITY” (Time)

FOR TIME
800m Run

into…

100 Wall Balls (20/14)|(14/10)*

into…

800m Run

*Every Time You Break, Perform 10 Toes to Bar.

(Score is Time)

KG WB: (9/6)|(6/5)
NOTE: New Benchmark.