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)