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

Warm-up

Warm-up (No Measure)

25’ Line Drills (3:00 MAX)

Toy Soldiers

Samson Lunges

Toe Walks

Heel Walks

Knee Hugs

Quad Pulls

High Knees

Butt Kickers

Immediately into…

5:00 AMRAP

100m Run

5 Scap Pull Ups + 5 Strict Hanging Knee Raises

5 Barbell Strict Press + 5 Barbell Push Press

Strength

Push Jerk (2×6 / 2×6 / 1×6*)

*First 2×6 Light-Mod / Second 2×6 Mod / 1×6 Mod+.

(Score is Weight)

Week 2 of 9

Workout

Metcon (3 Rounds for reps)

EVERY 4:00 x 3 SETS

400m Run*

15 Toes to Bar

Max Shoulder to Overhead with time remaining…**

-Rest 2:00 b/t Sets-

*First two movements must be completed in 3:00 or less.

**SET 1: (155/105)|(115/75)

SET 2: (Athlete Choice, Heavy)

SET 3: (Athlete Choice, Heavy+)

(Score is Each Set for Reps)

KG BB1: (70/47.5)|(52.5/35)