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

Warm-up

Warm-up (No Measure)

100’ Slow Backwards Run

30 Anterior Tib Raises*

30 Knees Over Toes Calf Raises**

*Back against a wall or post with feet together out in front of you. Pull the toes up towards the shin and lower back to the floor. The further away your feet are, the more challenging.

**Face the wall or post (can use it for balance if needed) and drive knees forward, over the toes. From here, lift the heels and perform calf raises while maintaining the forward knees.

INTO…

3 ROUNDS

:30 Jump Rope*

10/10 Lateral Lunges

:30 Superman Hold

*Option to switch up the style of jumping. For example – :15/:15 Single Leg or :30 Backwards.

Strength

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – 6/6 Barbell Front Rack Split Squats*

MIN 2 – :40 Single + Single + Double Under

MIN 3 – 10-15 Seated DBL Leg Lifts

*Start Light and build to Moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

100m Run

75 Double Unders

50 Alt. V-Ups

25 Front Squats (95/65)|(65/45)

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)