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

Warm-up

Warm-up (No Measure)

2 SETS*

:20 WORK // :10 REST

MOVT 1 – Air Squats w/calf raise at top

MOVT 2 – High Knees

MOVT 3 – Alt. Lunges

MOVT 4 – Burpees w/Tall Jump!

*1 SET = MOVT 1 – MOVT 4

INTO…

1-2 ROUNDS

6 Alt. Cossack Squats

8 Alt. Box Step-Overs*

200m Run

*2nd Round: 4 Burpee Box Jump Overs

Strength

Metcon (Weight)

EVERY 4:00 x 4 SETS

10/10 Single DB Suitcase Deadlift

8/8 SA Seated DB Arnold Press

6 Tall Box Jumps (Athlete Choice)

-Rest with Time Remaining-

(Score is Weight)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

200m Run

8 Burpee Box Jump Overs (24/20)

4 DB Devil’s Clean (50/35)|(35/20)

(Score is Time)

KG DB: (22.5/15)|(15/10)