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

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES*

:20 Bike

6 Alt Bird Dogs**

8/8 Staggered Stance Good Mornings***

10 Alt Cossack Squats

**Bird Dog = on hands & knees, extend right leg and left arm, hold for :01 then switch

***Staggered Stance GM = feet hip distance apart, one foot slightly in front of the other, perform 8 good mornings, then switch

*After 1 Round, Switch Bird Dog to Deadbugs and Cossack Squats to Jumping Lunges.

Strength

Deadlift (10-8-6-10-8-6*)

*Build up to a Moderate weight.

(Score is Weight)

Week 2 of 9

Workout

“QUANTUM LEAP” (Time)

FOR TIME

10 Deadlifts (185/135)|(135/95)

10 Jumping Lunges

15/12 Cal Bike

20 Deadlifts (155/105)|(115/75)

20 Jumping Lunges

25/20 Cal Bike

40 Deadlifts (115/75)|(75/55)

40 Jumping Lunges

50/40 Cal Bike