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

Warm-up

Warm-Up (No Measure)

2 ROUNDS

:30 Easy Cardio Choice

20 Alt. Plank Shoulder Taps

5/5 SA KB Suitcase Deadlifts

Into…

2 ROUNDS

:30 Mod Cardio Choice

20 Alt. KB Horn Taps

10 Russian KB Swings

Strength

Push Press (3×2 @ 90-95%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 9 of 11

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

ON A 6:00 RUNNING CLOCK…

20 Alt. KB Slides (53/35)|(35/26)

100m Crossbody Carry (Athlete Choice, Moderate)*

10 Tuck-Up + V-Ups

20 Russian KB Swings

Walking Rest or EZ Cardio w/Time Remaining

*One KB/DB in Front Rack and one KB/DB in Suitcase Hold. Switch sides at the 50m mark.

(No Measure)

KG KB: (24/16)|(16/12)