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

Warm-up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

4 Air Squats w/Alt. Thoracic Rotation

4 Push-Up to Down Dog

4 Cat/Cows

4 Alt. Step-Ups

INTO…

2 ROUNDS

6 Med. Ball Front Squats

3/3 Med. Ball Around the Worlds

6 Alt. Med. Ball Step-Ups

6 Box Jumps

Strength

Push Press (5×4 @ 75-80%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 3 of 11

Workout

Metcon (Time)

FOR TIME

30 Med. Ball Front Squats (20/14)|(14/10)

30 Push Press (95/65)|(65/45)

30 Wall Ball Step-Ups (24/20)*

30 Wall Ball Push Press to Target

30 Front Squats

30 Box Jumps

30 Wall Balls

30 Box Jump Overs

*Hold WB Any Way for Step-Up.

(Score is Time)

KG WB: (9/6)|(6/5)

KG BB: (42.5/30)|(30/20)