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

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES (:40 ON / :20 OFF)

MIN 1 – 8 Bootstrap Squats + Max Lunge-Lunge-Squats

MIN 2 – 8 Up-Downs + Max Shoulder Taps

MIN 3 – :20 Med Ball Squats + :20 Medball Push Press

MIN 4 – 8 Push-Ups + Max Mountain Climbers
*Coaches Note: After the warmup, athletes can grab barbells and set them up on the racks for the strength. This is also the perfect time to put on lifters, knee sleeves, etc.

Strength

Back Squat (5-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Back Squat

(Score is Weight)

Week 9 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Wall Balls (20/14)|(14/10)

8 Up-Downs to Target*

10 Wall Balls

8 Hand Release Push-Ups

*Target 6′ above standing reach.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)