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

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – 100m Run + Max Up-Downs

MIN 2 – 10 Scap Push-Ups + 3 Inch Worm Push-Ups

MIN 3 – 10 MB Strict Presses + Max Alt. Tuck Ups

Strength

Bench Press (6-6-6*)

*Build to Mod-Light weight. This is a Deload Week.

(Score is Weight)

Week 8 of 9

Workout

Metcon (Time)

FOR TIME*

21-18-15-12-9-6-3

Up-Downs

Tuck-Ups

WB Push Press to Target** (20/14)|(14/10)

*After Each Set, Perform a 100m WB Run

**From standing, Push Press WB to 10’/9′ target.

(Score is Time)

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