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

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Bike (Increasing Pace)

5/5 Slow Deadbugs

5/5 Step-Ups

10 Glute Bridge Ups

*COACHES ONLY – After the warm-up have your athletes grab a box and a DB if the room is not already set-up and go over your teaching of the Strength movements.

Strength

Metcon (Weight)

3 SETS

8/8 DB Goblet Step-Ups

16 Slow Deadbugs*

*Banded Deadbugs optional.

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

E2MOM x 28 MINUTES

MIN 1&2 – 25/20 Cal Bike

MIN 3&4 – AMRAP of 10 Box Jumps (24/20) + 15 Weighted Sit-Ups*

*Athlete can use Plate, DB, or KB. Pick up where you left off.

(Score is Rounds + Reps)