CrossFit Mettle and Honor – CrossFit Kids

Warm-up

Warm-up (No Measure)

6 min AMRAP

30-sec assault bike

5 scap pull-ups

5 kip swings

5 push-ups

10-sec handstand hold

**2. Workout Prep**

1 set

5/4 Calorie Bike

3 Handstand Push-Ups

5 Pull-Ups

5/4 Calorie Bike

Strength

Alt DB Bench + DB Bench

3 sets: 5 alt. reps (each side) + 5 reps double

*Build to a moderate weight and stay the same or build across all sets.

Metcon

John Elway

Metcon (Time)

20/15 Calorie Assault Bike or Echo Bike

– Into –

21-15-9

Handstand Push-ups

Pull-Ups

– into –

20/15 Calorie Assault Bike or Echo Bike