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

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Bike

10 Scap Pull-Ups*

8 Inch Worms + Push-Up

5 Kip Swings

*After 2nd Round, switch to 10 Supinated Ring Rows

Strength

Metcon (Weight)

18-16-14-12*

Supinated Bent Over Row

*After each set complete 6-8 Barbell Rollouts.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

FAST TRACK (Time)

FOR TIME

60/48 Cal Bike

35 Toes To Bar

40/30 Cal Bike

25 Toes To Bar

20/15 Cal Bike

15 Toes to Bar

(Score is Time)