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

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES (:50 ON / :10 OFF)

MIN 1: Step-Overs

MIN 2: Up-Downs

MIN 3: Single Arm Russian KB Swings*

MIN 4: Ring Rows

MIN 5: Staggered Stance Good Mornings*

*Switch to the opposite arm/leg once you reach the :25 mark on the Single Arm Russian KB Swings and Staggered Stance Good Mornings.

**After the warm-up grab a barbell to go over the Deadlift.

Strength

Deadlift (5×5)

@ 60%

*Base percentages off 5-Rep Heavy.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

13 Russian KB Swing (45/25)|(25/15)

11 Up-Down Box Step-Up (24/20)

9 Deadlifts (135/95)|(95/75)

7 Strict Pull-Ups

(Score is Time)

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

KG BB: (85/60)|(60/42.5)

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