Wednesday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Jog

10 Up-Downs*

5 Up-Dog to Down-Dog (Pike)

10 Alt. Deadbugs

*2nd Round: Bar Facing Up-Downs

Into …

2 ROUNDS

100m Run

10 Burpees*

5 Empty Barbell Cuban Presses**

10 Alt. Bird Dogs

*2nd Round: Bar Facing Burpees

**Cuban Press = Upright High Pull + Elbows through into front rack position + Strict Press. Make sure to control the bar back down in the same fashion it was brought up.

Strength

Metcon (Weight)

5 SETS*

2 Push Press

+

3 Push Jerks

*Start Moderate and build to a Moderate-Heavy weight.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

200m Run

10 Bar Facing Burpees

10 Shoulder to Overhead (135/95)|(95/65)

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)