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

Warm-up

Warm-up (No Measure)

ON A 7:00 CLOCK…

1 ROUND

10 Scap Push-Ups

10 Scap Pull-Ups

20 Jumping Jacks

Into…

1 ROUND

8 Empty Barbell Strict Press

8 Kipping Swings

20 Single Unders

Into…

1 SET

5 Empty Barbell Push Press

5 Bigger Kip Swings

10 Bounding Single Unders*

*Jump higher while maintaining a tall chest

Strength

Push Press (5-Rep Heavy )

ON AN 16:00 RUNNING CLOCK…

Build to a 5-Rep Heavy Push Press

(Score is Weight)

Week 1 of 9

Workout

FURY ROAD (Time)

10 ROUNDS FOR TIME

5 Shoulder to Overhead (135/95)|(95/65)

7 Pull-Ups

30 Double Unders

(Score is Time)

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