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

Warm-up

Warm-up (No Measure)

2 ROUNDS

7 Up Downs

7 MB Front Squats

7 Scap Pull Ups

INTO…

2 ROUNDS

7 Up Downs to Target

7 MB Thrusters

7 Kip Swings

INTO…

2 ROUNDS

7 Up Downs Over Barbell

7 Wall Balls

7 Kipping Knee Raises or Toes To Bar

Strength

Power Clean (Heavy 1-Rep)

ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep

*Must be performed with optimal mechanics. Retest Day.

Week 4 of 4

(Score is Weight)

Workout

Metcon (Time)

7 ROUNDS FOR TIME

3 Power Clean (85% of 1-Rep Power Clean)

6 Up-Downs Over Bar

9 Toes to Bar

12 Wall Balls (20/14)|(14/10)*

*Option to use heavier ball.

(Score is Time)

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