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

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

20 Bunny Hops*

10 Hollow Rocks

5 Bodyweight Good Mornings (option to add barbell to backrack)

3 Cat/Cows

*Switch to tall jumps at the halfway point

AMRAP x 3 MINUTES

20 Single-Unders**

10 Arm Haulers

5 Sumo Stance Good Mornings (option to add barbell to backrack)

3 Push-Up to Pike

**Switch to Double-Under practice at the halfway point

Strength

Deadlift (8-6-4-8-6-4*)

*Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week.

(Score is Weight)

Week 5 of 9

Workout

Metcon (Time)

10 ROUNDS FOR TIME

10 Sumo Deadlift High Pull (75/55)|(65/45)

30 Double Unders

(Score is Time)

KG BB: (35/25)|(30/20)

Optional Finisher

Metcon (No Measure)

4 SETS (:40 ON/ :20 OFF)

MOVT 1 – Plate Wall Sit

MOVT 2 – Plate Front Raises

(No Measure)