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

Warm-up

Warm-up (No Measure)

2 ROUNDS

:40 Arm + Body Rowing

10 BB Deadlift to Above the Knee

10 Cat/ Cows

Into

2 ROUNDS

:40 Cal Half Slide Rowing

10 BB Deadlift to Below the Knee

10 Slow Deadbugs

Into

1 ROUND

:40 Full Slide Rowing

10 BB Deadlifts

10 Glute Bridge-Ups w/ :02 Pause

Strength

Deadlift (8-8-8*)

*Keep weight Light-Moderate. Deload Week.

(Score is Weight)

Week 6 of 7

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Deadlifts (135/95)|(95/65)

15 Box Jumps (24/20)

20/15 Cal Row

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)