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)