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

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES (:40 ON // :20 OFF)

MIN 1 – 100m Run

MIN 2 – Bodyweight Kang Squats (Round 2 = Lunge-Lunge-Squats)

MIN 3 – Mountain Climbers (Round 2 = Sit Ups)

MIN 4 – Air Squats (Round 2 = Jumping Air Squats)

*After warm-up, break out a barbell and continue to warm-up with some empty barbell Kang Squats then get into the Back Squat.

Strength

Back Squat (8-6-4-8-6-4*)

*Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week.

(Score is Weight)

Week 5 of 9

Workout

Metcon (Time)

3 ROUNDS FOR TIME*

200m Run

60 Crossbody Mountain Climbers

30 Sit-Ups

100m Run

30 Crossbody Mountain Climbers

15 Sit-Ups

*If you finish the 3 Rounds in 14:00 or less you can complete an optional 4th Round.

(Score is Time)