Friday

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

Warm-up

Warm-up (No Measure)

PROGRESSIVE SETS (7:00 Max)

1 SET

:30 Jumping Jacks

10 Leg Swings

10 Straight Leg Sit Ups

Into…

1 SET

:30 Single Unders

10 Top Half Barbell Deadlifts

10 V-Ups

Into…

1 SET

:30 Big Jump Singles

10 Barbell Good Mornings

10 Butterfly Sit Ups

Strength

Deadlift (Heavy 3-Rep )

ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep

Week 1 of 9

Workout

Metcon (Time)

WORKOUT

FOR TIME

50-40-30-20-10

Double Unders

10-20-30-40-50

Sit-Ups

6-6-6-6-6

Deadlifts (80% of 3-Rep Deadlift)

(Score is Time)