Friday

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

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 100m Run + Max Samson Lunges

MIN 2 – 5/5 Staggered Stance Good Mornings + Max Hollow Hold

MIN 3 – :45 Up Down w/ 2s Pause in Push Up Plank

MIN 4 – 10 Above The Knee Barbell Deadlifts
Coach’s Note: From here, go into your Teaching of the Deadlift by means of our 3-Point Contact Drill!

Strength

Deadlift (6-6-6-6*)

*Start Moderate and build to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

100m Run

5 Deadlifts (225/155)|(155/105)

10 Bar Facing Up-Down

200m Run

10 Deadlifts

15 Bar Facing Up-Down

400m Run

15 Deadlifts

20 Bar Facing Up-Down

800m Run

20 Deadlifts

25 Bar Facing Up-Down

(Score is Time)

KG BB: (100/70)|(70/47.5)