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

Warm-up

Warm-up (No Measure)

3:00 EZ Row

:30 L/R Samson Stretch

1:00 Mod Row @ workout pace

INTO…

3 SETS

:15 High Knees

:15 Butt Kickers

10 Reverse Lunges with WB

10 WB Strict Presses (:03 descent)

Strength

Shoulder Press (Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Strict Press

Week 9 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

20 WB Push Press to Target (20/14)|(14/10)

15/12 Cal Row

100m WB Run

-Rest 2:00 b/t Sets-

AMRAP x 6 MINUTES

15 Wall Balls

12/10 Cal Row

50m WB Run

(Score is Total Rounds + Reps)

KG WB: (9/6)|(6/5)