Saturday

4
Aug

Saturday

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

Warm-up

Warm-up (No Measure)

1 ROUND

10 Slow Calf Raises

20 Single Unders (Forward)

20 Single Unders (Backwards)

10 Slow Scap Push-ups

INTO…

2 ROUNDS

20 High Jump Single Unders

10 Clean Deadlifts

10 Barbell Upright Row

10 Elbow Punches

10 Push-up Negatives (:03 Down)

Strength

Power Clean (Heavy 1-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Power Clean

*Must be performed with optimal mechanics. Clean Application Day.

Week 1 of 4

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

250 Double Unders

100 Push-Ups

50 Power Cleans (155/105)|(115/75)

*Choose 1 of 3 Options to Complete the workout…

Option 1 – Straight Through

Option 2 – 2 Rounds of 125 / 50 / 25

Option 3 – 5 Rounds of 50 / 20 / 10

(Score is Time)

KG BB: (70/47.5)|(52.5/35)