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

Warm-up

Warm-up (No Measure)

2 SETS (7:00 MAX)

30 Mountain Climbers

5/5 Groiner + Thoracic Twist

10 Elbow Punches

Into…

2 SETS

100m Jog

5/5 Single Leg Glute Bridge

5 Lunge + Lunge + Squat

Strength

Back Squat (6-4-2-6-4-2*)

*Build up to a Heavy weight.

(Score is Weight)

Week 6 of 9

Workout

Metcon (Time)

FOR TIME

21 Front Squats (135/95)|(95/65)

400m Run

15 Front Squats

200m Run

9 Front Squats

100m Run

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

Optional Finisher

Metcon (No Measure)

3-4 SETS FOR QUALITY

10 Cat/Cows

12 Arm Haulers

15-20 Banded Glute Bridge-Up

(No Measure)