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

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES*

10/10 Single Arm DB Half Kneeling Strict Press

15 Scap Pull-Ups

20 Plank Shoulder Taps

:30 Bike

*At 3:00, switch to:

10/10 Single DB Push Press

10 Kipping Swings

10 Single DB Push Jerk

:30 Bike

**FOR COACHES ONLY: After the warm-up, athletes swap DBs for a Barbell to go into the Strength Prep!

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 Push Press

+

2 Push Jerks

*Build to a Moderate weight.

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

4 SETS*

AMRAP x 3:30 MINUTES

8 Push Jerks (155/105)|(115/75)

10 Pull-Ups**

12/10 Cal Bike

*Reset at the top of Each Set.

**C2B optional.

-Rest 1:30 b/t Sets-

(Score is Lowest Rounds + Reps)

KB BB: (70/55)|(50/35)