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

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

:30 Bike

8 Alt. Cossack Squats

6 Air Squats w/Med. Ball Press Out*

4 Push-Up to Pike

*In the bottom of each squat, press the medicine ball straight out in front.

Into ..

2 ROUNDS

5 Air Squats @ 32X1

10 Alt. Quad Bird Dogs

5 Elevated Calf Raises*

10 Sit-Ups (option to try legs straight or butterfly knees out)

*Find an elevated surface … step // weight tree // stack of plates … perform a calf raise on top and slowly lower and hold in bottom position for :03-:05.

Strength

Tempo Front Squat (2×3 / 2×3 / 1×3*)

2×3 (32X1)

2×3 (31X1)

1×3 (1111)

*First 2×3 Mod / Second 2×3 Mod+ / 1×3 Mod-Heavy

(Score is Weight)

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

Week 5 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

8/6 Cal Bike

15 Wall Balls* (20/14)|(14/10)

15 Sit-Ups

*Wall Balls increase by 5 reps every round, Sit-Ups remain at 15 reps.

-Rest 1:00-

AMRAP x 7 MINUTES

8/6 Cal Bike

15 Wall Balls

15 Sit-Ups**

**Sit-Ups increase by 5 reps every round, Wall Balls remain at 15 reps.

(Score is Total Rounds + Reps)

KG WB: (9/6)|(6/5)