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

Warm-up

Warm-Up (No Measure)

200m Run (EZ)

Into…

2 ROUNDS

20 Crunches

15 Bridge Ups

5 Push-Up to Down Dog

10 BB Strict Press

Into…

200m Run (Fast)

Strength

Bench Press (8-6-4-6-8*)

*Start Light and build to Light-Moderate. After Set of 4, build back up using weights you previously used. Superset each set with 15 Banded Pull Aparts.

(Score is Weight)

Workout

Part 1 (Time)

EMOM x 9 MINUTES

MIN 1 – 200m Run

MIN 2 – 6 Strict Press + 6 Push Press (95/65)|(65/45)

MIN 3 – 24 Sit-Ups

(Score is Slowest Run)

-Rest 2:00 b/t Part 1 & Part 2-

Part 2 (Time)

3 ROUNDS FOR TIME

200m Run

6 Push Press (135/95)|(95/65)

12 Sit-Ups

(Score is Time)

KG BB1: (42.5/30)|(30/20)

KG BB2: (60/42.5)|(42.5/30)