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

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Moose Antlers

:30 Legs Only Bike (arms only for 2nd round)

5 Empty Barbell Cuban Presses

:30 Alt. Deadbugs

Strength

Push Press (3×5)

1×5 @ 60%

1×5 @ 65%

3×5 @ 70%

*Base percentages off 5-Rep Heavy. Option to take bar from floor.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

10/8 Cal Bike

8 Ring Rows

8 Strict Press (75/55)|(55/45)

-Rest 2:00-

AMRAP x 8 MINUTES

10/8 Cal Bike

8 Pull-Ups

8 Push Press (115/75)|(75/55)

(Score is Rounds + Reps)

KG BB1: (35/25)|(30/20)

KG BB2: (50/35)|(35/25)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 10 MINUTES

8 Ring Rows

8 Strict Press (55/45)|(35/25)

-Rest 1:00-

AMRAP x 10 MINUTES

8 Pull-Ups

8 Push Press (75/55)|(45/35)

*P1 will complete Max Cal Bike. P2 will complete 2 Rounds of Ring Rows/ Pull-Ups + Strict Press/Push Press. Once done partners will switch.

(Score is Rounds + Reps)

KG BB1: (35/25)|(30/20)

KG BB2: (50/35)|(35/25)