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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-Up (No Measure)
AMRAP x 4 MINUTES
8/8 SA DB Deadlifts
16 Alt. Shoulder Taps
8 Tuck-Ups
4 Scap Pull-Ups
Immediately into…
AMRAP x 4 MINUTES
8/8 S.A. DB Hang Muscle Cleans
16 Alt. DB Slides
4 Kip Swings
4 Kipping Knee Raises
Skill
Toes-To-Bar (5 SETS (:20 ON / :40 REST)
Max Toes to Bar or Strict Knee Raises)
(Score is Total Reps)
Week 1 of 4
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 3 MINUTES*
6 Toes to Bar
8 DB Alt. No Push-Up Renegade Rows (35/20)|(20/15)
10 DBL DB Hang Muscle Cleans
-1:00 Rest b/t Sets-
*Start the AMRAP from the beginning in each new set.
KG DB: (15/10)|(10/7.5)
(Score is Lowest Rounds + Reps)
Optional Finisher
Metcon (No Measure)
3 SETS*
15 DB Pull Overs*
10/10 Seated Single Leg Lifts
*Use a moderate-heavy weight. Can be performed on bench or floor.
-Rest as Needed b/t Sets-
(No Measure)