Monday

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

Warm-up

Warm-up (No Measure)

2 SETS (7:00 CAP)

10 Samson Lunge

10 Bootstrappers

10 Cat/Cows

10/10 Single Arm DB Suitcase Deadlift

Into..

2 SETS

5/5 Cossack Squats

5 Lunge + Lunge + Squat *

5/5 Single DB Russian KB Swings

*Can add DB in the Goblet position after R1.

Strength

Front Squat (12-10-10*)

*Build to a Heavy weight.

Week 4 of 7

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Front Squats (95/65)|(75/45)

20 Russian KB Swings (35/25)|(25/15)

30 KB Goblet Lunges

(Score is Time)