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

Warm-up

Warm-up (No Measure)

3 SETS

10 Alt Lunges w/ Twist

8 Alt Deep Side Lunges

10 Jumping Air Squat*

8 Russian KB Swing

100m Run

*Controlled Squat down then light jump that extends the hips/knees with a soft landing in the ¼ Squat position.

Strength

Back Squat (6-6-6*)

-Rest as Needed b/t Sets-

*Keep weight Light across all sets. This is a deload week. Superset each set with one of the following options:

10/10 Single Leg Box Squats

or…

10-15 Narrow Stance Squats

Week 8 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

15 KB Swing (53/35)|(35/26)

10 Back Squats (135/95)|(95/65)

400m Run

(Score is Rounds + Reps)

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

KG BB: (60/42.5)|(42.5/30)