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

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

6 Single Ring Supinated Ring Rows

10 Walking Lunges*

6/4 Cal Bike (EZ)

Into…

1:00 Tall Plank or Hollow Body Hold

Into…

AMRAP x 3 MINUTES

6 Pronated Single Ring Ring Rows

8 Air Squats

6/4 Cal Bike (Mod-Hard)

*COACHES ONLY — If possible, set up the room so athletes complete RR, Lunge to their Bikes, complete the 6/4 Cals and then can jog back to their rings.

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

5-10 Vertical Ring Rows or 3-5 L-Sit Pull-Ups

12 Jumping Air Squats to Plate

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

30 Tuck-ups

20 Single DB Back Rack Walking Lunge (50/35)|(35/20)

10/8 Cal Bike

(Score is Time)

KG DB: (22.5/15)|(15/10)