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

Warm-up

Warm-up (No Measure)

2 ROUNDS

2:00 Bike (increase pace in 2nd round)

10 KB Deadlifts

5/5 KB Around the Worlds*

10/10 Bent Over KB Rows

15 (Banded) Good Mornings

*In a standing position, rotate the KB around the body, passing it from hand to hand. 5 reps clockwise, then 5 reps counterclockwise. Flex the abs to support the back while moving the weight around the body.

Strength

Deadlift (6-6-6*)

Tempo (1031)

*Start Light and build to Moderate weight.

(Score is Weight)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

8 Deadlifts (205/145)|(145/100)

16 KB Swings (53/35)|(35/26)

25/20 Cal Bike

(Score is Time)

KG BB: (85/60)|(60/42.5)

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