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

Warm-up

Warm-up (No Measure)

2:00 Bike or Run

INTO…

2 ROUNDS

10/10 Single Arm Banded Lat Push Downs

5 Scap Retractions on Pull-Up Bar

5 PVC 3-Point Contact Drill*

5 Cat/Cows

*Line a PVC pipe behind you…one hand up top and the other at the bottom. Squeeze the shoulder blades together and keep the head + middle of shoulders + top of the glutes in contact with the PVC as you bow forward, hinging.

Strength

Deadlift (6-6-6 @ 30X1*)

*Build up to or beyond workout weight. Superset each set with 10/10 Supported DB Bent Over Row.

-Rest as Needed b/t Sets-

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

10-9-8-7-6-5-4-3-2-1

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

*Complete 8 Toes to Bar after each full set. If can not complete set of DL unbroken or drops bar mid-set must start that set over. No additional penalty.

(Score is Time)

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