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

Warm-up

Warm-up (No Measure)

1 ROUND (7:00 CAP)

10 Slam Ball Deadlifts

10 Scap Push-Ups + 10 Alt. Shoulder Taps

10 Tuck-Ups

10 Strict Press w/ Barbell

Into…

1 ROUND

8 Slam Ball G2OH

8 Push-Ups w/ Down Dog

8 Up-Downs

8 Strict Press w/ Barbell

:15 OH Hold w/ Barbell

Into…

1-2 ROUNDS (Time Permitting)

6 Slam Balls

6 Burpees

6 Strict Press

:30 OH Hold w/ Barbell

*Once the Warm-up is done, quick break for your athletes to grab some water and bring their barbells from the floor over to the rig.

Strength

Push Press (5-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Press

(Score is Weight)

Week 9 of 9

Workout

Metcon (Time)

FOR TIME

12-9-6-18-15-12

Shoulder To Overhead (115/75)|(75/55)

24-18-12-36-30-24

Slam Balls (30/20)|(20/10)

(Score is Time)

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

KG SB: (15/10)|(10/5)

Optional Finisher

Metcon (No Measure)

2-3 SETS FOR QUALITY

7-10 Barbell Rollouts

12 Alt. Slam Ball Deficit Push-Ups

-Rest As Needed b/t Sets-

(No Measure)