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

Warm-up

Warm-up (No Measure)

2 ROUNDS (8:00 MAX)

:30 Bike Mod

10 Step-Ups

5 Hang Muscle Cleans + 5 Strict Presses

1-2 ROUNDS

:30 Bike Fast

10 Box Jumps

5 Hang Power Cleans + 5 Push Presses
Coach’s Note: From here go into your Teaching session of the Push Jerk.

Strength

Push Jerk (8-6-6-4*)

*Start at a Moderate weight and build to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

20/15 Cal Bike

15 Box Jump Overs (24/20)

10 Push Jerks (135/95)|(95/65)

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

16 Box Jump Overs (24/20)

8 Push Jerks (135/95)|(95/65)

*P1 completes 1 Full Round while P2 completes Max Cal Bike. Once a full round is complete P1 and P2 switch.

(Score is Total Cals)

KG BB: (60/42.5)|(42.5/30)