CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) GENERAL WARM-UP BIKE TABATA (8 ROUNDS – :20 FAST PACE // :10 EASY PACE) = 4:00 Total Into … 2 ROUNDS 5 Toe Touch + Air Squat* 10 Glute Bridge-Ups 5 Up-Downs Over the Bar 10 Body Weight Good Mornings (option to add the barbell to the back rack) * Standing tall with legs straight in the squat stance, reach down and (possibly) touch the toes. Stand back up into extension, then perform an air squat! SPECIFIC BARBELL WARM-UP 2 ROUNDS 6 Empty BB Deadlifts 4 Burpees Over the Bar* 6 Hang High Pulls + 4 Hang Muscle Cleans 4 Burpees Over the Bar Strength Hang Power Clean (3-Rep Mod-Heavy ) ON A 7:00 RUNNING CLOCK… Build to a 3-Rep Mod-Heavy Hang Power Clean -Rest 2:00- Power Clean (3-Rep Mod-Heavy) ON A 7:00 RUNNING CLOCK… Build to a...
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