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

Warm-up

Warm-up (No Measure)

2 ROUNDS

8/6 Cal. Bike (increase pace in 2nd round)

6 Air Squats + 6 Jumping Air Squats

12 Glute Bridge-Ups w/:02 Pause at Top

Into …

2 ROUNDS

15/12 Cal. Bike (increase pace in 2nd round)

6 Empty Barbell Clean Deadlifts + 6 Hang High Pulls

12 Alt. Glute Bridge Marches

Strength

Hang Clean (5-5-3-3-2*)

*Build to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (1 Rounds for time)

5 SETS

15/12 Cal Bike

6 Hang Squat Cleans (155/105)|(115/75)

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

KG BB: (70/47.5)|(50/35)