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

Warm-up

Warm-Up (No Measure)

3 ROUNDS

1:00 Bike*

:30 EZ Pedal

*Start at a moderate RPM (55+) and add 3-5 RPMs each round.

Into…

AMRAP x 4 MINUTES (OR 2-3 ROUNDS)

5 Empty Barbell Good Mornings

10 Alt. Step Overs

5 Empty Barbell RDLs

10 Alt. Bird Dogs

Strength

Deadlift (3×2 @ 90-95%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 9 of 11

Workout

Metcon (Calories)

EMOM x 12 MINUTES

MIN 1 – 4 Deadlifts (275/185)|(185/135) + 10 Box Jump Overs (24/20)

MIN 2 – :45 Max Cal Bike

MIN 3 – Rest

(Score is Total Cals)

KG BB: (125/85)|(85/60)