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

Warm-up

Warm-up (No Measure)

4 SETS (:20 ON / :10 OFF)*

MOVT 1 – Plank Rotations

MOVT 2 – Lunges

*1 SET = MOVT 1 + MOVT 2

INTO…

2 ROUNDS

5/5 Bodyweight Windmills

10 Clean Deadlifts

15 Russian KBS*

*2nd Round: Switch to American KBS

Workout

“CLIFFHANGER” (Time)

FOR TIME

50 Hang Power Cleans (115/75)|(75/55)

50 Front Rack Alt. Lunges

50 Burpees Over the Bar

100 KB Swings (53/35)|(35/26)

100 Sit-Ups

(Score is Time)

KG BB: (52.5/35)|(35/25)

KG KB: (24/16)|(16/12)
NOTE: New Benchmark

Post-Workout Strength

Metcon (No Measure)

2-3 SETS

5/5 KB/DB Windmill

10/10 Single Arm KB/DB Upright Row

1:00 Weighted Plank Hold

-Rest as Needed B/t Sets-

(No Measure)