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

Warm-up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

1:00 Bike (EZ PACE)

Alt. Deadbugs -> Sit-Ups (straight legged & butterfly)

:10 Dead Bar Hang + :10 Active Bar Hang

5/5 Single Arm Ring Rows

Into…

AMRAP x 4 MINUTES

1:00 Bike (MODERATE PACE)

5 Straight Leg Sit-Ups + 5 Butterfly Sit-ups

10 Scap Pull-ups

10 Ring Rows

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

15/12 Cal Bike

12 Sit-Ups

9 Pull-Ups*

-Rest 2:00-

AMRAP x 9 MINUTES

9/6 Cal Bike

12 Sit-Ups

15 Pull-Ups*

*Option to perform Ring Rows for both AMRAPs.

(Score is Total Rounds + Reps)

Optional Finisher

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

120/100 Cal Bike*

*While P1 works, P2 Rests. Working partner must perform 2 Burpees before getting onto the bike…including before the first bike. Switch as needed.

(Score is Time)