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

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8 Groiners

8 Bootstrap Squats

8/8 Bodyweight Single Leg RDL

8 Goblet Squat

:30 Bike
COACHES ONLY

*After the Warm-up have everyone grab a barbell and meet on the floor to go over the teaching of the Front Squat.

Strength

Front Squat (12-12-12*)

*Build to a Moderate-Heavy weight.

(Score is Weight)

Week 2 of 7

Workout

Metcon (No Measure)

3 ROUNDS FOR QUALITY

10/10 Half Kneeling Pallof Presses

10/10 Single Leg DB RDL (Athlete Choice)*

1:00 Alt. Sit Thrus

2:00 Bike (EZ Pace)**

*Keep weight Moderate.

**Nasal Breathing Only.

(No Measure)