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

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Above the Knee Barbell Deadlifts

10 Ring Rows

:10 Dead Hang + 10 Active Hang

INTO…

2 ROUNDS

10 DBL KB Deadlifts

5 Scap Pull-Ups + 5 Scap Retractions

5/5 Single Arm Russian KB Swing

Extended Warm-up

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 Deadlifts*

MIN 2 – :15 Active Hang + 3-5 Strict Pull-Ups

*Start Moderate and build up to workout weight.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

3 Deadlifts (275/185)|(185/135)

50m KB Farmer Carry (53/35)|(35/26)

7 Strict Pull-Ups

14 Alt. SA Russian KB Swings

(Score is Time)

KG BB: (125/85)|(85/60)

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