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

Warm-up

Warm-up (No Measure)

1 ROUND

8 Step-Ups

8 Barbell Good Mornings

8 Deadlifts from Hip to Above the Knee

8 Crossbody Mountain Climbers

Into…

1 ROUND

8 Low Box Jumps

8 Single DB RDL (DB held with both hands)

8 Deadlifts from Hip to Below the Knee

8 Glute Bridge

Into…

1 ROUND

8 Higher Box Jumps

8 DBL DB RDL

8 Deadlifts

8 Tuck Ups

Strength

Metcon (Weight)

3 SETS

10/10 Single Arm Single Leg DB RDL

12-15 Barbell Hip Thrusts*

-Rest As Needed b/t Sets-

*Keep weight Moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

5 Deadlifts (275/185)|(185/135)

10 Box Jumps (30/24)|(24/20)

15 DB Deficit Push-Up*

10 Deadlifts

20 Box Jumps

30 Hand Release Push-Ups

15 Deadlifts

30 Box Jumps

45 Push-Ups

*Ring Push-Up Optional.

(Score is Time)

KG BB: (125/85)|(85/60)