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

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

5 Bodyweight Good Mornings

5 SLOW Wall Squats

5 DBL KB/DB Suitcase Deadlifts + 1:00 Suitcase Hold

Into ..

1-2 ROUNDS (Time Permitting)

5 Cat/Cows

:30 Child’s Pose*

6 Alt. Scorpions**

:30 Superman Hold

20 Glute Bridge-Ups

*Knees wide with feet together, send the hips back towards the hips as the arms reach forward to stretch the lats.

**Lying face down with arms out to a T, gently lift the left leg and kick it back and up towards the right hand. Pause for a few seconds, then alternate – right leg to left hand.

Strength

Deadlift (6-6-4-4*)

*Build to a Moderate-Heavy weight. Final set of 4 should be heavier than last week’s set of 4.

(Score is Weight)

Week 2 of 6

Workout

Metcon (Time)

3 ROUNDS FOR TIME

12 Deadlifts (255/175)|(175/115)*

200m KB or DB Suitcase Walk (53/35)|(35/26)**

*Must use Double Overhand Grip.

**Every break complete 12 Air Squats.

**DB weight (50/35)|(35/20)

(Score is Time)

KG BB: (115/79)|(79/52.5)

KG KB: (24/16)|(16/12)

Optional Finisher

Metcon (No Measure)

3 SETS (:40 ON/ :20 OFF)

MOVT 1 – Tuck-Ups

MOVT 2 – Hollow Body Rocks

*1 Set = MOVT 1 + MOVT 2.

(No Measure)