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

Warm-Up

Warm-Up (No Measure)

2 SETS

5/5 Leg Swings + 10 Calf Raises

10 KB Deadlifts

10 Scap Pull-Ups

Into…

2 SETS

10 Alt. Groiners

10 Russian KB Swings

10 Kip Swings + 10 Ring Rows

Into…

2 SETS

100m Run

10 American KB Swings

10 Kip Swings + 10 Jumping Pull-Ups

Strength

Deadlift (5×4 @ 80-85%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 7 of 11

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Alternative KB Weight: (35/26)

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

NOTE: New Benchmark