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

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES (:45 WORK / :15 REST)

MIN 1 / MIN 5: Band Pull-Aparts

MIN 2 / MIN 6: Single DB Strict Press / Single DB Push Press

MIN 3 / MIN 7: Scap Push-Ups

MIN 4 / MIN 8: Small Kip Swings / Slow Tuck Ups w/ :01 pause at top

Strength

Push Press (3×5)

1×5 @ 65%

1×5 @ 70%

3×5 @ 75%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

4 Shoulder to Overhead (85/65)|(65/45)

10 Toes to Bar

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

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

()