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

Warm-Up

Warm-Up (No Measure)

200m Warm-Up Jog

Immediately Into…

3 SETS

8 Barbell Romanian Deadlift

8/8 Standing Leg Swings

8/8 Single Leg Glute Bridge-Up

5 Stretch Rotations*

30 Single Unders

*1 Rep = Start in Plank, Lower Down to Seal Stretch, Push Back to Child’s Pose, then Back to Plank

-No Additional Rest b/t Sets-

Strength

Deadlift (6×5 @ 75-80%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 6 of 11

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

15-12-9

Deadlifts (185/135)|(135/95)

45-60-75

Double Unders

(Score is Rounds + Reps)

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