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

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike*

12 Slow Band Pull-Aparts

10 Ring Scap Pulls**

8 Single Ring Ring Rows

*Increase pace each round.

**Round 2/3 complete Scap Pull-Ups.

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

5/5 SA Ring Row

5-7 Banded Strict Pull-Ups*

10-15 Straight Arm Banded Push-Downs

*Option for 3-5 Strict Pull-Ups.

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

1. AMRAP x 7 MINUTES

5 Strict Pull-Ups or 5 Strict Ring Rows

8/6 Cal Bike

(Score is Rounds + Reps)
-Rest 2:00 b/t Part 1 & Part 2-

Metcon (Time)

2. FOR TIME

50 Gymnastics Kipping Pull-Ups

50/40 Cal Bike

(Score is Time)