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

Warm-up

3 ROUNDS

15/12 Cal Row → 12/10 → 12/8

5 Push-Up to Down Dog → 5/5 Single Arm DB Strict Press → 5 Empty Barbell Strict Press

:20 Top of V-Up Hold → :20 Hollow Hold → 10 V-Ups

5 Kip Swings → 5 Toes to Something → 5 Toes to Bar

Note: Arrows denote progressive rounds.

Strength

Push Press (ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Push Press)

(Score is Weight)

Week 1 of 11

Workout

Metcon (8 Rounds for time)

8 ROUNDS FOR TIME

10 Single DB Alt. Hang Power Clean + Press (50/35)|(35/20)

10/8 Cal Row

10 V-Ups or Toes to Bar*

*Athlete Choice

(Score is Time)

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