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

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 EZ Bike

10 Slam Ball Deadlifts

8 Alt. Groiners

6 Plank to Pikes

INTO…

2 ROUNDS

:45 MOD Bike

10 Slam Ball G2OH

8 BW Alt. Forward Lunges

6 Up-Downs

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

40 Slam Balls (30/20)|(20/10)

30 Up-Downs Over Bar

20 Alt. Front Rack Lunges (Athlete Choice, Heavy)

30 Up-Downs Over Bar

40 Slam Balls

50/40 Cal Bike

(Score is Time)

KG SB: (15/10)|(10/5)

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

12 Slam Balls (30/20)|(20/10)

6 Alt. Front Rack Lunges (Athlete Choice, Heavy)

12 Up-Downs Over Bar

*While P1 Works Through One Round, P2 Accumulates Max Cals on Bike. Once P1 completes the Up-Downs, Switch.

(Score is Total Cals)

KG SB: (15/10)|(10/5)

Finisher

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Single DB Crush Curl

MIN 2 – :45 Hollow Rocks

MIN 3 – :45 Plank Hold*

*Option for Banded Plank Hold

(No Measure)