CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Jog
5 Air Squats + 5 Jumping Air Squats
5 Scap Push-Ups
20 Alt. Plank Shoulder Taps
5 Burpees
5/5 Side Plank Rotations
Into …
2 ROUNDS
5 Body Weight Good Mornings
5 Empty Barbell Clean Deadlifts
5 Empty Barbell Cuban Presses*
:45 Tuck Hold
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Hang Squat Clean
(Score is Weight)
Workout
ELIZABETH-ISH (Time)
FOR TIME
18-15-12-9
Hang Power Cleans (135/95)|(95/65)
Hand Release Push-Ups
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Cool Down
Warm-up (No Measure)
2:00 Saddle Stretch
1:30 Elbow to Instep (R)
1:30 Elbow to Instep (L)
2:00 Rebound
(No Measure)