Monday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
200m Run
Into …
AMRAP x 4 MINUTES
3 Burpees
4 Good Mornings
5 Tuck-Ups/V-Ups
Into …
200m Run
Into …
2 ROUNDS
5 PVC 3-point contact drill*
6 Russian KB Swings
3 Scap Pull-Ups + 4 Kip Swings
*PVC behind the body with one hand at the top (behind the head) and the other at the bottom (behind the low back). Keep the head, middle of the shoulder blades, and low back in contact with the PVC as the hips hinge back and torso bows forward.
Strength
Deadlift (6-6-6*)
*Build to Mod-Light weight. This is a Deload Week.
(Score is Weight)
Week 8 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
14 Deadlift (225/155)|(155/105)
7 Toes to Bar
14 Russian KB Swing (53/35)|(35/26)
-1:00 Rest-
AMRAP x 5 MINUTES
10 Deadlift (185/135)|(135/95)
5 Toes to Bar
10 Russian KB Swing
-1:00 Rest-
AMRAP x 3 MINUTES
6 Deadlift (135/95)|(95/65)
3 Toes to Bar
6 Russian KB Swing
(Score is Total Rounds + Reps)
KG BB1: (100/70)|(70/47.5)
KG BB2: (85/60)|(60/42.5)
KG BB3: (60/42.5)|(42.5/30)
KG KB: (24/16)|(16/12)