CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
2 SETS
:30 Bike Moderate
10 Step-Ups
8 Barbell Deadlifts
6 Barbell Upright Rows
Into…
2 SETS
:30 Bike Moderate-Fast
10 Box Jumps
8 Barbell High Hang Muscle Cleans
6 Elbow Punches
Strength
Power Clean (8-6-4-8-6-4*)
*Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week.
(Score is Weight)
Week 5 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
12/10 Cal Bike
5 Hang Power Cleans (155/105)|(115/75)
15 Box Jumps (24/20)
5 Power Cleans
(Score is Rounds + Reps)
KG BB: (70/47.5)|(52.5/35)