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

Warm-up

Warm-Up (No Measure)

400m Jog*

Then Into…

2-3 SETS

10 Alt. Standing Trunk Twists

5/5 Staggered Stance Barbell RDL

10 Scap Push-Ups

10/10 Leg Swings (hamstring target)

First 200m take some shuffle steps and loosen up. In the second 200m start to find your stride.

Strength

Deadlift (3×2 @ 85-90%*)

*Base percentages off 2-Rep Heavy.

(Score is Weight)

Week 5 of 11

Workout

Metcon (Time)

7 ROUNDS FOR TIME

200m Run

7 Burpee Box Jump Overs (24/20)

5 Deadlifts (255/175)|(175/115)

(Score is Time)

KG BB: (125/85)|(85/60)