CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
3 ROUNDS
400m Run*
10 Single Arm DB Strict Press + :30 Single Arm Overhead Hold (R)
5 Scap Pull-Ups + 5 Kip Swings
10 Single Arm DB Strict Press + :30 Single Arm Overhead Hold (L)
10 Banded Lat Pull-Downs
*Decrease the Run each round – 2nd Round: 200m & 3rd Round: 100m
Strength
Push Press (8-6-4-8-6-4*)
*Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week.
(Score is Weight)
Week 5 of 9
Workout
Metcon (1 Rounds for time)
EVERY 4:00 x 4 SETS
10 Toes to Bar
400m Run
10 Push Press (115/75)|(75/55)
-Rest the Remaining Time-
(Score is Slowest Set)
KG BB: (52.5/35)|(35/25)