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

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Tall Jumps (without rope)*

10 Air Squats w/Thoracic Rotation**

5 Up-Dog to Down Dog (Pike)

*2nd Round: 20 Tall Jump Single-Unders

**In the bottom of the squat, place the opposite hand to opposite laces and rotate, lifting the free arm up to the ceiling.

Into …

2 ROUNDS

20 Single-Single-Double Unders

10 Bodyweight Kang Squats (option to add barbell in 2nd round)

5 Empty Barbell Cuban Presses (Upright Row → Front Rack → Strict Press)

Strength

Back Squat (5-5-5-5*)

*Deload Week. Build to a Light-Moderate weight.

(Score is Weight)

Week 8 of 9

Workout

Metcon (1 Rounds for time)

EVERY 3:30 x 5 SETS

75 Double Unders

15 Thrusters (115/75)|(75/55)

-Rest the Remaining Time-

(Score is Slowest Set)

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