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

Warm-up

Warm-up (No Measure)

2 SETS FOR QUALITY

20 Alt. Standing Trunk Twists (Feet Shoulder Width)

15 Slam Balls

10 Empty Barbell Strict Press

5 of Each (Arm Circle Complex)…Forward Wide / Back Wide / Forward Small / Back Small

-No Additional Rest b/t Set-

Strength

Shoulder Press (3×8*)

3 SETS

8 Strict Press @ 65% of 3-Rep*

*Superset each set with 10/10 Banded High to Low Woodchops.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

50 Double Unders

12 Slam Balls (30/20)|(20/10)

9 Push Press (135/95)|(95/65)

-Rest 2:00-

AMRAP x 8 MINUTES

15 Slam Balls

12 Push Press (115/75)|(75/55)

30 Double Unders

(Score is Total Rounds + Reps)

KG SB: (15/10)|(10/5)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (52.5/35)|(35/25)