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

Warm-up

Warm-up (No Measure)

1:00 Cal Bike

INTO…

AMRAP x 6 MINUTES

5 Barbell Clean Deadlifts

5 Barbell Upright Rows

5 Barbell High Hang Muscle Cleans

5/5 Lateral Box Step Ups

Extended Warm-up

Metcon (No Measure)

3 SETS*

1 Clean Pull

+

2 Hang Power Cleans

+

3 Power Cleans

*Perform all sets w/an empty barbell. Clean prep work for tomorrow. For the Power Clean start at the mid/high shin position.

Week 4 of 4

(No Measure)

Workout

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – :25/:25 Barbell Landmine Press

MIN 3 – :50 Max Box Step Overs (24/20)

MIN 4 – :50 Max Plank Rotations

(No Measure)