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

Warm-up

Warm-up (No Measure)

2 SETS (7:00 MAX)

5 Up Downs

10 Alternating V-Ups

5 Scap Pull-Ups

5/5 Staggered Stance RDL’s

Into…

2 SETS

5 Burpees

5 Tuck Ups

5 Kip Swings

5 BW Good Mornings

Into…

1-2 SETS (Time Permitting)

5 Burpees Over Bar

5 V-Ups

5 Kipping Knees to Chest

5 Barbell Deadlifts

Strength

Deadlift (5-5-5-5*)

*Deload Week. Build to a Light-Moderate weight.

(Score is Weight)

Week 8 of 9

Workout

“FIREFIST” (AMRAP – Reps)

AMRAP x 13 MINUTES*

1-2-3-and so on…

Deadlifts (255/175)|(175/115)

2-4-6-and so on…

Toes to Bar

*After each full set complete 8 Burpees Over Bar.

(Score is Total Reps)

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