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

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

3 KB Deadlifts

3 Russian KB Swings

3 KB Goblet Squats

Into…

ON A 3:00 RUNNING CLOCK…

2-3 ROUNDS

5 Barbell Hang High Pulls

5 Hang Muscle Cleans

10 Alt. Elbow Punches

5 Front Squats

Strength

Back Squat (6-4-2-6-4-2*)

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

(Score is Weight)

Week 7 of 9

Workout

CUPID’S CHOKEHOLD (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

2 Front Squats (185/135)|(135/95)

14 Russian KB Swings (53/35)|(35/26)

2 Front Squats

14 American KB Swings*

*Every other round complete 28 Alt. Plank Hip Taps.

(Score is Rounds + Reps)

KG BB: (85/60)|(60/42.5)

KG KB:(24/16)|(16/12)