Monday

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

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike (50-60 RPM)

12 Band Pull-Aparts

10 Scap Push-ups

8 Up-Downs

Into…

1 ROUND

1:00 Bike (55-65 RPM)

10 Slow Banded Upright Rows

8 Tempo Knee Push-Ups (3111)

6 MOD Pace Burpees

Into…

1 ROUND

1:00 Bike (65-75 RPM)

8 Tempo Push-Ups (Knees or Toes)

6 FAST Pace Burpees

Strength

Bench Press (6-6-6-6*)

Tempo (31X1)

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – Max Burpees

MIN 3 – Rest

(Score is Lowest Round)