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

Warm-up

Warm-up (No Measure)

1 ROUND

400m Jog

10 Slam Ball Deadlifts

5 Cat/Cows

10 Slam Ball Push Press

5 Empty Barbell High Pulls

Into …

1 ROUNDS

200m Jog

10 Slam Ball Ground to Overhead

:20 Table Top Hold

10 Jumping Air Squats

5 Empty Barbell Hang High Pulls

Into …

1 ROUND

100m Jog

10 Slam Balls

:20 Squat Hold at Parallel

10 Glute Bridge-Ups

5 Hang Muscle Cleans

Strength

Power Clean (5-Rep Heavy )

ON AN 16:00 RUNNING CLOCK…

Build to a 5-Rep Heavy Power Clean*

*Reps should be unbroken.

(Score is Weight)

Week 1 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

1.) AMRAP x 10 MINUTES

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

3 Hang Power Cleans (155/105)|(115/75)

100m Run

3 Hang Power Cleans

(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-

Metcon (Time)

2.) FOR TIME

40 Slam Balls

12 Hang Power Cleans

400m Run

12 Hang Power Cleans

(Score is Time)

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

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