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