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

Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

10 Slow Scap Push-ups

20 Alt. Shoulder Taps

20 Plate Hops

15 Banded Good Mornings

INTO….

1 ROUND

10 Alt. Groiners

5 Up-Downs

5 Tempo Push-ups @ 32X1 (option to use knees for assistance)

5 KB Deadlifts

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 Deadlift

+

1 Below the Knee Hang Power Clean

+

1 Above the Knee Hang Power Clean

-Rest Remainder of Time-

*Keep All Sets Light-Moderate. Clean Technique Day.

Week 3 of 4

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES*

2-4-6-8…and so on

Deadlifts (155/105)|(115/75)

Hand Release Push-Ups

Russian KB Swing (70/53)|(53/35)

*After each full round, complete 10 Up-Downs to Target. Target is 6″ above standing reach.

(Score is Rounds + Reps)

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

KG KB: (32/24)|(24/16)