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

Warm-up

Warm-up (No Measure)

2 ROUNDS

Lateral/Side Shuffle (25m one direction + 25m back)

10 Calf Raises

5/5 Single Leg Good Mornings

5 Empty Barbell Dip + Jumps (maintain a hook grip)

:30 EZ Row

Strength

Metcon (Weight)

PART 1) EVERY 2:00 x 6 SETS*

2 Power Cleans

+

2 Hang Power Cleans

*Build every other set, up to workout weight.

(Score is Weight)

-Rest 1:00 b/t Part 1 & Part 2-

Metcon (No Measure)

PART 2) EMOM x 6 MINUTES

MIN 1 – Row*

MIN 2 – 50m EZ Run

**ROUND 1: 26 s/m

ROUND 2: 28 s/m

ROUND 3: 30+ s/m

(No Measure)

Workout

Metcon (1 Rounds for distance)

EMOM x 15 MINUTES

MIN 1 – 50m Run + 6 Hang Power Cleans (155/105)|(115/75)

MIN 2 – Max Distance on Row

MIN 3 – Rest

(Score is Lowest Meters)

KG BB: (70/47.5)|(52.5/35)