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

Warm-Up

Warm-Up (No Measure)

3:00 Bike…use this to find your goldilocks pace for the workout!

0-1:00 → EZ (make sure the seat is adjusted correctly)

1:00-2:00 → Moderate Pace

2:00-3:00 → :10 Sprint / :10 EZ

INTO…

AMRAP x 4 MINUTES

5 Calf Raises + 10 Bunny Hops + 15 Single Unders

5 Body Weight GoodMornings

10 Banded Pull-Throughs*

*Band attached on rig about hip height. Face away from the rig and hold the band between the legs. Create tension through the band; just enough to let the band pull you into a hinged position. Squeeze the glutes, stand tall, finishing with shoulders stacked over hips.

Strength

Deadlift (4×3 @ 85-90%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 8 of 11

Workout

Metcon (Time)

FOR TIME*

24-20-16

Deadlifts (205/145)|(145/100)

Cal Bike**

Ring Rows

*B/t each full set, perform 60 Double Unders. The workout ends with 60 Double Unders.

**Alt. Bike Cals: 20-16-12

(Score is Time)

KG BB: (90/65)|(65/45)