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

Warm-up

400m Run or 2:00 Jump Rope

Then Immediately Into…

3 ROUNDS FOR QUALITY

10 Good Mornings (Bodyweight)

5/5 Kettlebell Romanian Deadlift (Light)

10 Russian Kettlebell Swings (Light)

5 Up-Downs

Strength

Deadlift (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Deadlift)

(Score is Weight)

Week 1 of 11

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

21 Double Unders

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

9 Up-Downs over the Bar

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

(Score is Rounds + Reps)

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

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