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

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Calf Raises

10 Slam Ball G2OH

10 Scap Pull Ups

Into…

AMRAP x 3 MINUTES

20 Penguin Jumps

10 Slam Balls

5 Kip Swings + 5 Jumping Pull Ups

Skill

Metcon (No Measure)

3 SETS

5 Pull-Up Negatives (:03-:05 Descent)

7 Broad Jumps

:30 Double Under Practice

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

2 ROUNDS

50 Double Unders

25 Slam Balls (30/20)|(20/10)

Into..

5 ROUNDS

15 Russian KB Swing (53/35)|(35/26)

12 Pull-Ups

9 Box Jump Overs (24/20)

Into…

2 ROUNDS

50 Double Unders

25 Slam Balls

(Score is Time)

KG SB: (15/10)|(10/5)

KG KB: (24/16)|(16/12)