Sunday

14
Jan

Sunday

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)