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

Warm-up

Warm-Up (No Measure)

3 SETS

100m Run

4 Hand Release Push-Ups

8 Hollow Rocks

12 Stiff-Legged Deadlift*

*Empty Barbell. Movement starts at mid-shin or slightly above. Return the bar gently to the ground after the 12th rep.

Strength

Deadlift (4×3 @ 80-85%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 4 of 11

Workout

Metcon (AMRAP – Reps)

AMRAP x 14 MINUTES*

20-15-10

Burpees

Deadlift (185/135)|(135/95)

*After Each Full Set, Complete a 200m Run. Ex: 20 Burpees + 20 Deadlifts + 200m Run. Once you complete the round of 10, start back at 20.

(Score is Total Reps)

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