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

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

3 Cat/Cows

3 Up-Downs

3 Air Squats

5 Cal Bike (moderate pace)

INTO…

AMRAP x 3 MINUTES

3/3 Moose Antlers

4 Single Arm Alt. DB Burpee

4 Goblet Squats

6 Cal Bike (hard pace)

Strength

Bench Press (10-8-6*)

*Start Moderate and Build to a Moderate-Heavy Weight. Superset each set with 10/10 Half Kneeling SA DB Arnold Press.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Calories)

4 SETS

ON A 4:00 RUNNING CLOCK…

24 DB Goblet Squats (50/35)|(35/20)

12 Alt. SA DB Devil’s Press

Max Cal Bike in Time Remaining…

-Rest :30 b/t Sets-

(Score is Total Cal BIke)

KG DB: (22.5/15)|(15/10)