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

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

10 Step-Ups

10 Slow Tuck-ups

20 Slow Alt. Bicycle Crunches

5/5 Alt. DB Sumo Deadlifts

5/5 SA DB Upright Rows

*After the warm-up have your athletes grab a barbell to review the Points of Performance of the Deadlift.

Strength

Deadlift (3×5)

3×5 @ 65%

Week 11 of 12 of current cycle.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

5 Sumo Deadlift High Pulls (95/65)|(65/45)

6 Toes to Bar

7 Box Jump Overs (24/20)

(Score is Rounds + Reps)

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