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

Warm-up

Warm-up (No Measure)

1 ROUND

:40 Cal. Bike*

10 Hollow Rocks + 10 Superman Rocks (on the floor)

:20/:20 Single Arm DB Overhead Hold

Into…

1 ROUND

:40 Cal. Bike

5 Scap Pull-Ups + 5 Kip Swings

10 DB Strict Press

Into…

1 ROUND

:40 Cal. Bike

5 Plank to Down Dog**

10 DB Push Press or Strict Press

*Increase pace each round, ending at the workout pace by the 3rd round.

**Begin in a tall plank/push-up position then pike the hips up and drive the head through the arms.

Strength

Push Jerk (3-Rep )

ON A 16:00 RUNNING CLOCK…

Build to a 3-Rep Heavy Push Jerk

(Score is Weight)

Week 8 of 8

Workout

Metcon (1 Rounds for time)

4 SETS

15/12 Cal Bike

15 Toes to Bar

10 DB Push Press + Push Jerk (50/35)|(35/20)*

-Rest 1:00 b/t Sets-

*1 Rep = 1 Push Press + 1 Push Jerk.

(Score is Slowest Set)

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

Optional Finisher

Warm-up (No Measure)

1:30 Banded Shoulder Distraction (R)

1:30 Banded Shoulder Distraction (L)

1:00 Foam Roll Lats (R)

1:00 Foam Roll Lats (L)

(No Measure)