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

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Med. Ball Lunge-Lunge-Squat + 5 Med. Ball Push Press

5 Sumo Squats + 5 Jumping Sumo Squats

10 Alt. Step-Ups

5 Cuban Press* + 5 Push Press

:45 Row

*Empty Barbell High Pull + Elbows into Front Rack + Strict Press

Into …

2 ROUNDS

10 Wall Balls

5 Sumo Stance Good Mornings

5 Push-Up to Pike

5 Cat/Cows

:45 Row

Strength

Metcon (Weight)

EVERY 3:00 x 4 SETS

6-8 Sumo Deadlifts*

3-5 Box Jumps (30/24)|(24/20).

*Build to a Moderate weight.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

“FIGHT GONE BAD”

3 ROUNDS FOR MAX REPS

1:00 Wall Ball (20/14)|(14/10)

1:00 Sumo Deadlift High Pull (75/55)|(45/35)

1:00 Box Jump (20)

1:00 Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

(Score is Reps)

KG WB: (9/6)|(6/5)

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