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

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 CAP)

100m Run

10 Slam Ball Deadlift*

10 DB Strict Press**

10 Tuck-Ups

10 Scap Push-Ups***

*RD 1 = Slam Ball DL, RD 2 = Slam Ball Strict Press, RD 3 = Slam Ball

**RD 1 + 2 = DB Strict Press, RD 3 = DB Push Press

***RD 1 = Scap Push-Ups, RD 2 = Scap Pull-Ups, RD 3 = Knee Raises

Strength

Push Jerk (5-5-5-5)

5-5-5-5*

*Work up to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES*

6 Push Jerks (155/105)|(115/75)

9 Toes to Bar

12 Slam Balls (30/20)|(20/10)

-Rest 1:00 b/t AMRAPS-

AMRAP x 5 MINUTES

6 Push Jerks

9 Toes to Bar

12 Slam Balls

*Pick up where you left off in 2nd AMRAP.

(Score is Rounds + Reps)

KG BB: (70/55)|(50/35)

KG SB: (15/10)|(10/5)