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

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Lunge-Lunge-Squat

10 Scap Push-ups

10 Scap Pull-ups

5/5 Single Arm Ring Rows

10 PVC Pass Thrus

*Coaches → After the warm-up have your athletes grab a barbell and meet by the rig to go over the teaching of Back Squat.

Strength

Back Squat (1×5)

3×5 @ 80%

1×5 @ 85%

1×5 @ 90-95%

*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.

Week 10 of 12 of current cycle.

(Score is Weight)

Workout

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats