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

Warm-up

Warm-up (No Measure)

4 ROUNDS (7:00 CAP)

10 Single DB Curls

7 Up-Downs

:20 Plank Hold

:20 Gun Hold

:40 Bike (INCREASING PACE)

Strength

Metcon (Weight)

3 SETS

12-15 DB Zottman Curls

12-15 Single DB Skull Crusher

20-25 Banded Upright Rows

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Cal Bike

1:00 – Plate Gun Hold (Athlete Choice)*

1:00 – Up-Downs

1:00 – Plate Weighted Plank Hold (Athlete Choice)*

*Weight should be Moderate.

(Score is Reps)