CrossFit Mettle and Honor – Teen’s Class

Warm-up

Warm-up (No Measure)

3 ROUNDS*

5/5 SA KB DL

5/5 SA Russian KBS

:30s Bike

30 Single Unders

*Progress the bike and jump rope work each round.

R1:

:30 Easy Pace Bike

30 Single Unders

R2:

:30 Mod Pace Bike

30 Fast Single Unders

R3:

:30 Hard Pace Bike

30 Big Jump Single Unders

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Heavy set of Complex…

1 SA KB Deadlift*

1 SA KB SDHP

1 SA Russian KBS

1 SA KB Clean

1 SA KB Push Press

*Athletes will complete one full round on the Right Side and then complete one full round on the Left Side.

(Score is Weight)

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 12 MINUTES

6/4 Cal Bike

10 Russian KBS (70/53)|(53/35)

20 Double Unders

*Partner 1 completes one full round while Partner 2 rests. Then switch.

(Score is Rounds + Reps)