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

Warm-up

Warm-up (No Measure)

AMRAP x 1:30 MINUTES

20 Single Unders

5 Box Step-Overs

5/5 Alt. DB Strict Press w/ OH Pause

-Rest :30-

AMRAP x 1:30 MINUTES

15 High Jump Single Unders

5 Box Jumps

10 DB Strict Press

-Rest :30-

AMRAP x 1:30 MINUTES

8 Box Jump Overs

10 DB Push Press

10 Air Squats

Strength

Metcon (Weight)

4 SETS*

1 Strict Press

+

2 Push Press

+

2 Push Jerks

-Rest As Needed b/t Sets-

*Start Light and build to Moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

10 Strict Press (75/55)|(65/45)

15 Box Step-Overs (24/20)

30 Double Unders

-Rest 1:00-

AMRAP x 6 MINUTES

7 Push Press (115/75)|(75/55)

12 Box Jumps

24 Double Unders

-Rest 1:00-

AMRAP x 4 MINUTES

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

10 Box Jump Overs

20 Double Unders

(Score is Total Rounds + Reps)

KG BB1: (35/25)|(30/20)

KG BB2: (52.5/35)|(35/25)

KG BB3: (60/42.5)|(42.5/30)