Tuesday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

:20 High Knees

5/5 Single Leg Good Mornings

:20 Butt Kickers

5/5 Leg Swings

:20 Wall Sit

Into …

2 ROUNDS

100m Jog

10 Air Squats + 10 Med. Ball Push Press to Target*

5 Scap Push-Ups + 10 Alt. Shoulder Taps

10 Alt. Step-Ups**

*2nd Round: 10 Med. Ball Thrusters

**2nd Round: 10 Box Jumps

Strength

Tempo Bench Press (2×6 / 2×6 / 1×6*)

2×6 (22X1)

2×6 (21X1)

1×6 (1111)

Week 3 of 9

Workout

Metcon (Time)

6 ROUNDS FOR TIME

100m Run

10 Wall Balls (20/14)|(14/10)

8 Box Jumps (24/20)

6 Push-Ups

(Score is Time)

KG WB: (9/6)|(6/5)