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

Warm-up

Warm-up (No Measure)

1 ROUND (7:00 CAP)

20 Single Unders

10 SLOW Jefferson Curls

5/5 Staggered Stance Good Mornings

:30 Hollow Hold

Into…

1 ROUND

20 High Jump Single Unders

10 Empty Bar Deadlifts

10 Good Mornings

10 Strict Knee Raises

Into…

1 ROUND

:30 Double Unders/ Double Under Attempts

10 Narrow Stance Good Mornings

10 Kipping Knees to Chest

Strength

Deadlift (4-4-2-2*)

*Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2.

(Score is Weight)

Week 4 of 6

Workout

THORASSIC PARK (Time)

5 ROUNDS FOR TIME

7 Deadlifts (275/185)|(185/135)

15 Toes To Bar

60 Double Unders

(Score is Time)

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