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

Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

2 ROUNDS

8 DB Around the World

8 Lunges

:20 Bike (EZ)

Into…

2 ROUNDS

6 Banded OH Pull-Aparts

6 Step-Ups

:20 Bike (MOD)

Into…

2 ROUNDS

4 DB Strict Press

4 Box Jumps

:15 (HARD)

Strength

Shoulder Press (12-12-12*)

*Build to a Moderate-Heavy weight.

(Score is Weight)

Week 2 of 7

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 17 MINUTES

5 Shoulder to Overhead (115/75)|(75/55)*

10/8 Cal Bike

15 Box Jumps (24/20)

*Increase weight every 3 rounds…

Rounds 1, 2, 3 – (115/75)|(75/55)

Rounds 4, 5, 6 – (135/95)|(95/65)

Rounds 7 & Beyond – (155/105)|(115/75)

(Score is Rounds + Reps)

KG BB1: (50/35)|(35/25)

KG BB2: (60/42.5)|(42.5/30)

KG BB3: (70/55)|(50/35)