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

Warm-up

Warm-up (No Measure)

2 Sets (7:00 CAP)

7 Inchworms

7/7 Staggered Stance Good Mornings

7/7 Alt Tuck-Ups

Into…

2 Sets

7 Up-Downs

7 Scap Push-Ups

7 Push-Ups

7 Cat Cows

Strength

Deadlift (5-Rep Heavy )

ON AN 18:00 RUNNING CLOCK…

Build to a 5-Rep Heavy Deadlift

(Score is Weight)

Week 1 of 9

Workout

Metcon (1 Rounds for reps)

AMRAP x 6 MINUTES

4 Deadlifts (225/155)|(155/105)

6 Alt. V-Ups**

8 Hand Release Push-Ups

-Rest 1:00-

AMRAP x 6 MINUTES*

4 Deadlifts

6 Alt. V-Ups**

8 Hand Release Push-Ups

*Start from the beginning.

**1 Rep = R + L.

(Score is Rounds + Reps of Lowest AMRAP)

KG BB: (100/70)|(70/47.5)