CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) :30 Row/ Bike/ Ski :30 Plank Hold 10 Single DB Curls 10 Single DB Presses 10 Single DB Deadlift INTO.. 2 ROUNDS :30 Row/ Bike/ Ski :30 Sit-ups 10 Single DB Curls 10 Single DB Presses 10 Single DB Ground to Overhead Workout Metcon (AMRAP – Reps) EMOM x 15 MINUTES MIN 1 – :45 Max Slam Balls (30/20)|(20/10) MIN 2 – : 45 Max Sit-Ups MIN 3 – :45 Max Row/ Bike/ Ski (Score is Reps of Slam Balls + Sit-Ups) KG SB: (15/10)|(10/5) Post-Workout Strength Metcon (Weight) 4 SETS* 8 Single Arm DB Curl (R) 8 Single Arm DB Curl (L) 8 DBL DB Curl *While curling with one DB, hold the other DB in a Gun hold. Complete 12-15 DB Floor Press (Heavy) after each set. -Rest 1:30-2:00 b/t Sets- (Score...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES* 20 Mountain Climbers 7 Clean Deadlifts 7 Upright Rows 14 Elbow Punches :20 Rest *At 3:30 Switch movements to: 7 Up-Downs 7 Clean DL + High Pull 7 Cuban Presses 7 Tuck-Ups :20 Rest Strength Power Clean (2-Rep ) ON A 18:00 RUNNING CLOCK… Build to a 2-Rep Heavy Power Clean (Score is Weight) Week 6 of 6 Workout Metcon (AMRAP – Rounds and Reps) 3 SETS* AMRAP x 3 MINUTES 3 Deadlifts (115/75)|(75/55) 6 Hang Power Cleans 9 Up-Downs -Rest 1:00 b/t Sets- *Pick up where you left off. (Score is Total Rounds + Reps) KG BB: (52.5/35)|(35/25)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 SETS :20 Single Unders* 20 Plank Shoulder Taps 100m Row 10 Empty Barbell Push Press *2nd round = Single unders backwards, 3rd round = single unders alternating single leg jumps Extended Warm-up Metcon (Weight) EMOM x 9 MINUTES MIN 1 – 5-7 Shoulder to Overhead* MIN 2 – :45 Double Under Practice MIN 3 – :45 EZ Row *Goal is to work up to and slightly past workout weight. Focus more on cycling efficiency, rather than weight on the bar. (Score is Weight) Workout THE GOOD, THE BAD, & THE UGLY (Time) FOR TIME 200 Double Unders 1500/1250m Row 30 Shoulder To Overhead (155/105)|(115/75) 100 Double Unders 1000/800m Row 20 Shoulder to Overhead 50 Double Unders 500/400m Row 10 Shoulder to Overhead (Score is Time) KG BB: (70/47.5)|(52.5/35)Read more

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 Cossack Squats (option to switch to Air Squats in 2nd round) 10 Hollow Rocks 10 Elevated Calf Raises* *On an elevated surface like a curb or stacked plates, perform a calf raise, then slowly lower and pause for :02-:03 in the bottom stretch. We’re working on ankle range of motion. 2 ROUNDS 100m Run :20 Bottom of Squat Hold (option to hold barbell in front rack position in 2nd round) 10 SLOW Arm Haulers 5 Hang Muscle Cleans + 5 Up & Overs* *Push Press to back rack + back rack push press to front rack = 1 Rep Strength Front Squat (Heavy 2-Rep ) ON AN 18:00 RUNNING CLOCK… Build to a 2-Rep Heavy Front Squat (Score is Weight) Week 6 of 6 Workout Metcon (1 Rounds for time) EVERY 2:00 x...Read more