Monday

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

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

12 Alt. Groiner Mountain Climbers*

6 Cat Cows

6 Slow Air Squats

*Instead of trying to get the knee to the elbow, jump the foot up to the hand landing in more of a Groiner position.

Into…

1-2 ROUNDS (Time Permitting)

6 Good Mornings (BB Optional)

6 Above the Knee Deadlifts

6 Below the Knee Deadlifts

6 Empty Bar Deadlifts

Strength

Tempo Deadlift (2×6 / 2×6 / 1×6*)

2×6 (2111)

2×6 (1111)

1×6 (10X1)

Week 4 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

200m Run

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

6 Hang Power Cleans

6 Front Squats

(Score is Rounds + Reps)

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