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

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 EZ Pace Bike

10 Alt. Slam Ball Around the Worlds

10 Alt. Elbow Punches

10 Scap Push-Ups

Into…

1 ROUND

:45 Mod Pace Bike

8 Slam Ball Ground to Overhead

8 Barbell Strict Press

16 Alt. Shoulder Taps

Into…

1 ROUND

:30 Hard Pace Bike

6 Slam Balls

:30 Overhead Barbell Hold

6 Up Downs

Strength

Push Press (6-4-2-6-4-2*)

*Build up to a Heavy weight. Weight should start and end heavier than last week.

(Score is Weight)

Week 7 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

20 Slam Balls (30/20)|(20/10)

15/12 Cal Bike

10 Push Press (115/75)|(75/55)

(Score is Rounds + Reps)

KG SB: (15/10)|(10/5)

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

Optional Finisher

Metcon (1 Rounds for calories)

“REVERSE TABATA”

8 ROUNDS (:10 ON / :20 OFF)

Max Cal Bike Sprint

(Score is Lowest Set)