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

Warm-up

Warm-up (No Measure)

2 ROUNDS (7:00 CAP)

10 Lunges

6 DB Strict Press

6 Up-Downs

10 Deadbugs

Into…

2 ROUNDS

10 Step-Ups

6 DB Push Press

6 Burpees

10 Alt. V-Ups

*Coaches → After completion of the Warm-Up, athletes put DBs away and grab a Barbell.

Strength

Push Press (1×5)

3×5 @ 80%

1×5 @ 85%

1×5 @ 90-95%

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

Week 10 of 12 of current cycle.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

30 Burpees

25 Box Jumps (24/20)

20 Push Press (115/75)|(75/55)

(Score is Time)

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