Friday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Jumping Jacks

15 Slam Ball Deadlifts

10 Glute Bridge-Ups

Into…

2 ROUNDS

20 Single Unders

15 SB G2OH

10 Bodyweight Good Mornings

Into…

2 ROUNDS

20 Big Jump Single Unders

15 Slam Balls

10 Barbell Good Mornings

Extended Warm-up

Metcon (Weight)

4 SETS

4 TNG Deadlifts*

-Rest :30-

30 Double Unders

-Rest 2:00 b/t Sets-

*Start Moderate and Build Close to or Up to Workout Weight.

(Score is Weight)

Workout

“CHARLOTTE’S WEB” (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

50 Double Unders

25 Slam Balls

3 Deadlifts (275/185)|(185/135)*

*Increase DL Reps by 2 after each full round (3-5-7-and so on…)

(Score is Rounds + Reps)

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

KG SB: (15/10)|(10/5)
NOTE: Throwback week! This is a NEW remix of BLACK WIDOW last seen 1/28/20.