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

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike

5 Scap Push-Ups + 5 Push-Ups

10 Scap Pull-Ups*

:30 Tuck Hold**

*R2: 10 Small Kip Swings. R3: 7-10 Dynamic Kip Swings

**R2: 10 Tuck-Ups. R3: 7-10 Kipping Knees to Chest

Strength

Bench Press (4×7)

Tempo (21X1)*

*Keep weight Moderate. Should be heavier than Week 1 4×7 weight.

(Score is Weight)

Week 4 of 8

Workout

Metcon (Time)

5 ROUNDS FOR TIME

20/15 Cal Bike

20 Toes to Bar*

*Toes to Rings Optional.

(Score is Time)