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

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m Run @ mod pace

:30 Plank

5 KB Jefferson Curls

5/5 SA Russian KBS

* Keep KB out for workout teaching.

**Athletes can grab a Barbell after Warm-Up.

Strength

Push Press (1×5)

3×5 @ 75%

1×5 @ 85%

1×5 @ 85-90%

*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.

Week 9 of 12 of current cycle.

(Score is Weight)

Workout

Metcon (1 Rounds for time)

EMOM x 15 MINUTES

MIN 1 – 200m Run

MIN 2 – 1:00 DBL KB Front Rack Hold (53/35)|(35/20)

MIN 3 – 10 Deadlifts (225/155)|155/105)

(Score is Slowest Run)

KG KB: (24/16)|(16/12)

KG BB: (100/70)|(70/55)