CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 4 Lunge-Lunge-Squat w/Medicine Ball in Front Rack* 4 Alt. Step-Overs 4 Medicine Ball Squat Cleans *At the 2:30 mark, switch to a Lungester … Lunge-Lunge-Thruster w/Med. Ball Into … 2 ROUNDS 5/5 Moose Antlers 5 Push-Up to Down Dog 10 Alt. Groiners w/Twist :30 Bottom of Squat Hold w/Medicine Ball in Front Rack Position Workout LIBERTY BALL (AMRAP – Reps) EVERY 1:30 x 7 SETS 14 Box Jump Overs (24/20) Max Wall Balls (20/14)|(14/10) in time remaining… -Rest 1:00 b/t Sets- (Score is Total Wall Ball Reps) KG WB: (9/6)|(6/5) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 18 MINUTES 10 Box Jump Overs (24/20) 15 Wall Balls (20/10)|(14/10) *P1 works through one full round. P2 holds Static Hold of choice. If P2 drops out of Static...Read more

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 100m Jog 5 Air Squats + 5 Jumping Air Squats 5 Scap Push-Ups 20 Alt. Plank Shoulder Taps 5 Burpees 5/5 Side Plank Rotations Into … 2 ROUNDS 5 Body Weight Good Mornings 5 Empty Barbell Clean Deadlifts 5 Empty Barbell Cuban Presses* :45 Tuck Hold Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a 3-Rep Heavy Hang Squat Clean (Score is Weight) Workout ELIZABETH-ISH (Time) FOR TIME 18-15-12-9 Hang Power Cleans (135/95)|(95/65) Hand Release Push-Ups (Score is Time) KG BB: (60/42.5)|(42.5/30) Cool Down Warm-up (No Measure) 2:00 Saddle Stretch 1:30 Elbow to Instep (R) 1:30 Elbow to Instep (L) 2:00 Rebound (No Measure)Read more

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 100m Run 7/7 Single DB Curl to Around the World 7/7 Single DB Strict Press + Tricep Extension 10 Tuck-Ups w/ :02 Hold INTO.. 1 ROUND 100m Run 7/7 Single DB Curl to Around the World 7/7 Single DB Strict Press + Tricep Extension 10 Scap Pull-Ups INTO.. 1 ROUND 100m Run 7/7 Single DB Curl to Around the World 7/7 Single DB Strict Press + Tricep Extension 10 Strict Knees to Chest *Coaches — After the warm-up have your athletes grab a quick drink of water and a few options for DBs. Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – :45 Single DB Curls MIN 2 – :45 Single DB OH Tricep Extension MIN 3 – :45 Single DB Lat Pull-Over (Score is Weight) Workout Metcon (Time) 5 ROUNDS FOR TIME 200m Run...Read more

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