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

Warm-up

Warm-up (No Measure)

400m Jog

Into …

2 ROUNDS

5/5 Moose Antlers

10 DB Strict Press*

20 Alt. DB Slides

:30/:30 Single Arm/Leg Plank Hold

40 DB Flutter Kicks

*2nd Round: 10 DB Push Press

Into …

400m Run
COACH NOTE: The finisher movements are incorporated into the warm-up for time purposes at the end. The movements serve as good prep for the workout. If I know the timeline may be tight and want to have the class do the finisher, this is a great way to be as efficient as possible with our time.

Strength

Metcon (Weight)

4 SETS*

1 Push Press

+

2 Push Jerks

*Start Moderate and build to a Moderate-Heavy weight.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50 DB Shoulder to Overhead (50/35)|(35/20)

800m Run

50 DB Shoulder to Overhead

(Score is Time)

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

Finisher

Metcon (No Measure)

2-3 SETS

20 DB Slides

40 DB Flutter Kicks

:30/:30 Single Arm/ Single Leg Plank Hold

-Rest As Needed b/t Sets-

(No Measure)