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

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :20 Row (EZ) / :20 Row (Moderate)

MIN 2 – :20 Scap Push-Ups / :20 Plank*

MIN 3 – :20 DB Strict Press / :20 DB OH Hold**

*Switch to :20 Up-Downs / :20 Burpees in second round

**Switch to :20 DB Strict Press / :20 DB Push Press in second round

Extended Warm-up

Metcon (Weight)

ON A 7:00 RUNNING CLOCK BUILD TO…

2 Push Press*

+

1 Push Jerk

*Build up to and slightly past workout weight.

(Score is Weight)

Workout

STUFFED (Time)

5 ROUNDS FOR TIME*

11 Shoulder to Overhead (135/95)|(95/65)

25 Sit-Ups

11 Bar Facing Burpees

25/20 Cal Row

*After Rounds 1, 3, & 5 complete a 200m Run.

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

5 ROUNDS FOR TIME*

22 Shoulder to Overhead (135/95)|(95/65)

25 Synchronized Sit-Ups

22 Synchronized Burpees

40/30 Cal Row

*Shoulder to Overhead and Cal Row will be split as needed with P1 working and P2 resting. Sit-Ups & Burpees must be completed together. After Rounds 1, 3, & 5 complete a Partner 200m Run.

(Score is Time)

KG BB: (60/42.5)|(42.5/30)