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

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Moose Antlers

5 Good Mornings

5 Air Squats

10 Glute Bridge Ups

Into …

2 ROUNDS

5 Empty Barbell Cuban Presses

10 Up-Downs

5 Slam Ball Ground to Overhead

5 Burpees

Strength

Push Press (10-8-6-10-8-6*)

*Build up to a Moderate weight. Weight should start and end heavier than last week.

(Score is Weight)

Week 3 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

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

15 Up-Downs

10 Strict Press (75/55)|(65/45)

5 Burpees

(Score is Rounds + Reps)

KG BB: (35/25)|(30/20)

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