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

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 EZ Bike

10 Alt. Step-Ups

8 Air Squats

6 Ring Rows

INTO…

1 ROUND

:45 MOD Bike

5/5 Single Leg Step-Ups

8 Med Ball Front Squats

6 Scap Pull-Ups

INTO…

1 ROUND

:30 FAST Bike

10 Box Jumps

8 Med Ball Thrusters

6 Jumping Pull-Ups

Extended Warm-up

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 3 Strict Pull-Ups + 5 Kipping Pull-Ups

MIN 2 – 5 Tall Box Jumps

MIN 3 – :45 Squat Hold

(No Measure)

Workout

Metcon (Time)

2 SETS FOR TIME

40/30 Cal Bike

40 Box Jumps (24/20)

40 Wall Balls (20/14)|(14/10)

40 Pull-Ups

-Rest 3:00 b/t Sets-

(Score is Total Time)

KG WB: (9/6)|(6/5)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 12 MINUTES

40/30 Cal Bike*

P1 completes 40/30 cal bike while P2 completes Max Box Jumps. Once P1 finishes the bike, partners switch roles. Score is total Box Jumps.

-Rest 1:00 b/t AMRAPS-

AMRAP x 12 MINUTES

40 Wall Balls*

*P1 completes 40 Wall Balls while P2 completes Max Pull-Ups. Once P1 finishes the WB, partners switch roles. Score is total Pull-Ups.

(Score is Total Reps of Box Jumps + Pull-Ups)