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

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 CAP)

10 Jumping Jacks

10 PVC Pass Thrus

10 Lunges

Into…

2 ROUNDS

10 Slow Dead Bugs

10 Step Ups

5 Single DB Press

5 Single DB Push Press

Strength

Push Press (1×5 )

3×5 @ 75%

1×5 @ 85%

1×5 @ 85-90%

*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.

Week 9 of 12 of current cycle.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

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

14 Single DB Step-Ups (50/35)|(35/20)|(24/20)*

21 V-Ups

*Hold DB Any Way Above Waist.

(Score is Rounds + Reps)

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

KG DB: (22.5/15)|(15/10)