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

Warm-up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

9 Glute Bridges

6 Alternating Groiners

3 BW Kang Squats

Into…

AMRAP x 3 MINUTES

9 Russian KB Swings

6 KB Goblet Lunge-Lunge-Squats

3 Jumping Air Squats

Strength

Front Squat (3×2 @ 85-90%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 5 of 11

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES*

13 Russian KB Swings (70/53)|(53/35)

26 Air Squats

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG KB: (32/24)|(24/16)