CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 25ft. Toe Walk 5/5 Forward/Back Leg Swings 25ft. Heel Walk 5/5 Side-to-Side Leg Swings Into … 2 ROUNDS 200m Jog 10 Body Weight Good Mornings :30 Tuck Hold 10 Alt. Step-Ups :30 Side Plank/Side 10 Glute Bridge-Ups Strength Deadlift (8-6-6-4*) *Build to a Heavy weight. (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 12 Deadlifts (225/155)|(155/105) 18 Box Jumps (24/20) 12 Russian Twist* 400m Run *1 Rep = L + R (Score is Time) KG BB: (100/70)|(70/47.5) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 24 MINUTES* 8 Deadlift (225/155)|(155/105) 12 Box Jumps (24/20) 12 Russian Twists** *P1 will AMRAP the three movements while P2 will complete a 400m Run. When P2 returns P1 will go out on a 400m Run and P2 will pick up where P1 left...Read more

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (4:00 CAP) 1:00 Bike or 200m Run 5 Lunge-Lunge-Squat → 10 Alt. Cossack Squats (2nd Round) 10 Hollow Rocks 20 Mountain Climbers → 20 Cross Body Mtn. Climbers (2nd Round) 10 Arm Haulers* *Start in a Superman Position and swim arms down by sides. Tap the legs, then move them back overhead. Keep the arms straight the entire time and move slowly. Into … 2 ROUNDS (4:00 CAP) 10 Wall Squats (squat therapy!) → 10 Jumping Air Squats (2nd Round) 5 Scap Pull-Ups + 5 Kip Swings 10 Up-Downs + 5 Burpees 5 Scap Push-Ups + 5 Negative Push-Ups Workout Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Post-Workout Strength Metcon (Weight) 3-4 SETS 12-16 Alt. DB Hammer Curls 12-16 Single DB OH Tricep Extension 12-16 DB Lateral Raises...Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES :30 Bike (Increase Pace) 10 Clean Deadlifts 10/10 Elbow Punches / 10 BB Upright Rows / 10 High Hang High Pulls ROUND 1 – Elbow Punches ROUND 2 – BB Upright Rows ROUND 3 + – High Hang High Pulls Strength Metcon (Weight) EVERY 1:30 x 8 SETS* 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean *Build to a Moderate-Heavy weight. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES* 3-6-9-12 and so on… Power Cleans (135/95)|(95/65) 5-10-15-20 and so on… Cal Bike *Adjusted Cals: 4-8-12-16 and so on… (Score is Rounds + Reps) KG BB: (60/42.5)|(42.5/30)Read more

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