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

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

:30 Bike (EZ Pace)

5 Air Squat + Broad Jump

5 Push-Up to Down Dog

10 Alt. Deadbugs

1:00 REST

AMRAP x 3 MINUTES

:30 Bike (Mod Pace)

5 Barbell Front Squat

5 Barbell Strict Press

10 Alt. Bird Dogs

Strength

Thruster (Moderate-Heavy 5-Rep)

ON A 12:00 RUNNING CLOCK …

Build to a Moderate-Heavy 5-Rep Thruster

(Score is Weight)

Workout

“THE EQUALIZER” (Time)

FOR TIME

40/30 Cal Bike

10 Thrusters (135/95)|(95/65)

20 Sit-Ups

30/25 Cal Bike

20 Thrusters (115/75)|(75/55)

40 Sit-Ups

15/12 Cal Bike

30 Thrusters (95/65)|(65/45)

60 Sit-Ups

(Score is Time)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (52.5/35)|(35/25)

KG BB3: (42.5/30)|(30/20)
NOTE: Throwback week! This is a NEW remix of THE REGULATOR last seen 10/8/2019.

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

40/30 Cal Bike

20 Thrusters (135/95)|(95/65)

20 Sit-Ups

40/30 Cal Bike

30 Thrusters (115/75)|(75/55)

20 Sit-Ups

40/30 Cal Bike

40 Thrusters (95/65)|(65/45)

20 Sit-Ups

*P1 works while P2 rests. During the Sit-Ups, partners complete 20 Sit-Ups each at the same time. Split all other work as needed.

(Score is Rounds + Reps)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (52.5/35)|(35/25)

KG BB3: (42.5/30)|(30/20)