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

Warm-Up

Warm-Up (No Measure)

AMRAP x 2 MINUTES

10 Calf Raises

5/5 Single Leg GoodMornings

10 Bunny Hops

5 Burpees

INTO…

2 ROUNDS

100m Run

10 Alt. 90-90 Hip Rotations

8 Hang Muscle Cleans + 4 Alt. Elbow Punches

6 Med. Ball Thrusters

Strength

Front Squat (5×4 @ 80-85%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 7 of 11

Workout

Metcon (Time)

2 ROUNDS FOR TIME

400m Run

3 Front Squats (165/115)|(125/85)

30 Wall Balls (20/14)|(14/10)

3 Front Squats

20 Burpees

3 Front Squats

(Score is Time)

KG BB: (75/52.5)|(57/39)

KG WB: (9/6)|(6/5)