CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-Up (No Measure)
3:00 Bike…use this to find your goldilocks pace for the workout!
0-1:00 → EZ (make sure the seat is adjusted correctly)
1:00-2:00 → Moderate Pace
2:00-3:00 → :10 Sprint / :10 EZ
AMRAP x 4 MINUTES
5 Calf Raises + 10 Bunny Hops + 15 Single Unders
5 Body Weight GoodMornings
10 Banded Pull-Throughs*
*Band attached on rig about hip height. Face away from the rig and hold the band between the legs. Create tension through the band; just enough to let the band pull you into a hinged position. Squeeze the glutes, stand tall, finishing with shoulders stacked over hips.
Deadlift (4×3 @ 85-90%*)
*Base percentages off 2-Rep Heavy.
(Score is Weight)
Week 8 of 11
*B/t each full set, perform 60 Double Unders. The workout ends with 60 Double Unders.
**Alt. Bike Cals: 20-16-12
(Score is Time)
KG BB: (90/65)|(65/45)