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

Warm-up

Warm-up (No Measure)

2-3 SETS…

:30 Bike (Set 1, EZ / Set 2, Mod. / Set 3, Mod+)

10/10 Squatty Side Steps (band optional)

15 Jump Squats w/ Controlled Land

20 Russian Twist

-No Additional Rest b/t Sets-

*Coaches Note — After warm-up, have athletes grab a light to moderate DB and review the movements for the Strength session. Have athletes perform their 1st set perfectly with this weight then give them the opportunity to build weight in Sets 2 & 3. If needed, slow Set 1 down with tempo, pauses, or perfect execution.

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

15 Weighted Glute Bridge-Ups*

1:00 Glute Bridge-Up Hold

20 Weighted Alt. Deadbugs

-Rest 1:30 b/t Sets-

*Rest DB in hips. Glute Bridge Hold is unweighted.

(No Measure)

Workout

Metcon (AMRAP – Reps)

EVERY 4:00 FOR 4 SETS

30/20 Cal Bike

20 Barbell Bent Over Rows (95/65)|(65/45)

Max Russian KB Swings (53/35)|(35/26) in time remaining…

-Rest 1:00 b/t Sets-

(Score is Total Reps)

KG BB: (42.5/30)|(30/20)

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