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

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :30 Cardio Choice (Increase pace each round)*

MIN 2 – 5 Push-Up to Pike + 5 Wide Grip Behind the Neck Barbell Press

MIN 3 – 5 Slow Scap Pull-Ups + 5 Controlled Kip Swings

*Run, bike, row or ski are all on the table! After you finish the :30 effort…perform :30 of dynamic stretching: trunk twists, arms crosses, standing knee pulls or standing ankle pulls.

Extended Warm-up

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – 5-7 Strict Press*

MIN 2 – :25 Hollow Hold + :25 Superman Hold

MIN 3 – 5 Kipping Knee Raises + 5 Kipping Straight Leg Raises

*Start at 1st Workout Weight and Build to Final Workout Weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

5 Strict Pull-Ups

5 Toes to Bar

7 Strict Press (75/55)|(65/45)

-Rest 1:30-

AMRAP x 5 MINUTES

4 Strict Pull-Ups

4 Toes to Bar

5 Strict Press (95/65)|(65/45)

-Rest 1:30-

AMRAP x 3 MINUTES

3 Strict Pull-Ups

3 Toes to Bar

3 Strict Press (115/75)|(75/55)

(Score is Total Rounds + Reps)

KG BB1: (35/25)|(30/20)

KG BB2: (42.5/30)|(30/20)

KG BB3: (52.5/35)|(35/25)