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

Warm-up

Warm-Up (No Measure)

1 ROUND

5 Scap Pull-Ups

10 Ring Rows

5 BW Lunge-Lunge-Squats

INTO…

1 ROUND

5 Kip Swings (challenge for pause/beat swings!)

10 Jumping Pull-Ups

5 Barbell Front Squats

INTO…

1 ROUND

5 Bigger Kip Swings

3-5 Strict Pull-Ups

5 Barbell Thrusters

Strength

Front Squat (5×4 @ 75-80%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 3 of 11

Workout

TENET (Time)

FOR TIME

9-15-21

Pull-Ups

Thrusters (95/65)|(65/45)

-Rest 3:00-

FOR TIME

15-12-9

Chest to Bar Pull-Ups

Thrusters (115/75)|(75/55)

(Score is Total Time)

KG BB1: (42.5/30)|(30/20)

KG BB2: (52.5/35)|(35/25)
Last Seen: 10/1/21