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

Warm-up

Warm-up (No Measure)

1:00 Bike

INTO…

2 ROUNDS

10 Alt. 90/90 Hip Rotations

:20 KB Goblet Hold

:30 Tuck Hold

INTO…

2 ROUNDS

5 Bodyweight Lunge-Lunge-Squats

:20 BB FR Hold

:30 Hollow Hold

INTO…

1:00 Bike

Strength

Metcon (Weight)

3 SETS

5 KB Goblet Lunge-Lunge Squats*

:15 Max Cal Bike SPRINT

-Rest 2:00 b/t Sets-

*Start Light and Build to a Moderate Weight. 1 Rep = 1 Lunge L + 1 Lunge R + Squat.

(Score is Weight)

Workout

“REDLINE” (3 Rounds for time)

3 SETS

15-10-5

Front Squats (95/65)|(65/55)

Cal Bike

-Rest 1:30 b/t Sets-

*Cal Option…12-8-4

(Score is Each Set for Time)

KG BB: (42.5/30)|(30/20)
Last Seen: 7/15/22

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Empty Barbell Quad Smash (L)

2:00 Empty Barbell Quad Smash (R)

(No Measure)