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

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Ankle Circles*

10 Good Mornings (option for 5/5 Single Leg Good Mornings)

10 Burpee Tuck Jumps

:30 Tall Single-Unders

*Keep the toes on the ground and roll the ankle/foot 5 circles in one direction, then reverse.

Into …

2 ROUNDS

5/5 Single Leg RDL

10 Alt. Box Step-Overs**

10 Above the Knee Deadlifts

:30 Double-Under Practice

**Perform 10 Box Jump Overs in the 2nd round.

Strength

Tempo Deadlift (2×6 / 2×6 / 1×6*)

2×6 (3131)

2×6 (2121)

1×6 (1111)

*First 2×6 Light-Mod / Second 2×6 Mod / 1×6 Mod+.

(Score is Weight)

Week 2 of 9

Workout

“SHAKEN NOT STIRRED” (5 Rounds for time)

EVERY 3:00 x 5 SETS

50 Double Unders

15 Box Jump Overs (24/20)*

8 Deadlifts (225/155)|(155/105)**

-Rest with Remaining Time-

*Increase Box Jump Reps by 2 each set (15-17-19-21-23).

**Option for (255/175)|(175/115) barbell.

(Score is Each Set For Time)

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