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

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES (EZ FLOW)

5 Good Mornings

5 Cat/Cows

5/5 Moose Antlers

5 Up Dog to Down Dog

INTO…

2 ROUNDS

10 Slam Ball Ground to Overhead (no slamming it yet!)

5 Cuban Presses w/empty barbell

10 Alt. Deadbugs

5/5 Single Arm DB Push Press*

*Leave one DB in the front rack position, while the other arm performs all 5 Push Press before switching.

Strength

Push Press (6×5 @ 70-75%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 2 of 11

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 20 Alt. DB Push Press (50/35)|(35/20)

MIN 2 – 25 Anchored Sit-Ups

MIN 3 – :45 Max Slam Balls (30/20)|(20/10)

(Score is Lowest Reps of Slam Balls)

KG DB: (22.5/15)|(15/10)

KG SB: (15/10)|(10/5)