CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
1:00 Bike
Immediately Into..
AMRAP X 4 MINUTES
4 Inchworm No Push-up
8 Up Downs
8 Step-ups
4 Push-up to Pike
Immediately Into..
1:00 Bike
Strength
Bench Press (8-8-6-6*)
*Build to a Moderate weight. After each set complete 12-15 Slow Arm Haulers.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 17 MINUTES
21/17 Cal Bike
15 DB Floor Press (50/35)|(35/20)
12 Burpee Box Jumps (24/20)
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/10)
Partner Workout Option
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
12/10 Cal Bike
15 DB Floor Press (50/35)|(35/30)
*P1 completes a full round while P2 completes as many Burpee Box Jumps (24/20) as possible. Once P1 is done with a full round they will switch.
(Score is Total Burpee Box Jumps)
KG DB: (22.5/15)|(15/10)