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

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

8/6 Cal Bike

10 90/90 Hip Rotations

6 Air Squats + 6 Jumping Air Squats

Strength

Back Squat (Heavy 3-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Back Squat

Week 9 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 & 2 – 35/28 Cal Bike

MIN 3 – Max Back Squats (Athlete Choice)*

*Bar should be taken from the floor.

(Score is Total Reps of Back Squats)