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

Warm-up

Warm-Up (No Measure)

2 ROUNDS

10/8 Cal Bike

5/5 Moose Antlers

10 Calf Raises

5 SLOW Air Squats

INTO…

2 ROUNDS

5/4 Cal Bike

5 Empty Barbell Strict Press

20 Tall Jump Single Unders*

5 Jumping Air Squats

*Option to practice Double Unders in 2nd Round.

Strength

Push Press (3×2 @ 85-90%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 5 of 11*

*NOTE: Extra credit…wear a costume, post your video, and tag @nc.fit

Workout

BOSS WITCH (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES
9 Thrusters (115/75)|(75/55)
13/11 Cal Bike
17 Double Unders

(Score is Rounds + Reps)

KG BB: (52.5/35)|(35/25)
NOTE: New Benchmark