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

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Mountain Climbers

:20 Tall Jump Single Unders

10 Cat/Cows*

Into ..

2 ROUNDS

100m Jog

:20 Single-Single-Double Unders

10 Good Mornings w/3-Point PVC Contact

Into ..

1 ROUND

200m Jog

:20 Double Under Practice

5/5 Single Leg Glute Bridge-Ups + 10 Glute Bridge-Ups

Strength

Deadlift (5-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Deadlift

(Score is Weight)

Week 9 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

30 Double Unders

12/10 Cal Bike

5 Deadlifts (225/155)|(155/105)

(Score is Rounds + Reps)

KG BB: (100/70)|(70/47.5)