CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES*
:30 Bike (SLIGHTLY INCREASE PACE EACH ROUND)
6 Clean Deadlifts
6 Upright Rows
6 Air Squats w/ :01 Pause at the Bottom
*AT THE 4:00 MARK PERFORM..
:30 Bike (SLIGHTLY INCREASE PACE EACH ROUND)
6 Hang Muscle Cleans
6 Front Squats
10 Sit-ups
Strength
Metcon (Weight)
6-4-4-2*
Hang Squat Clean
*Build up to a Moderate-Heavy weight.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES*
1-2-3-4-5
Hang Squat Clean (135/95)|(95/65)
10-15-20-25-30
Sit-Ups
*Complete 12/10 Cal Bike after Each Set. Once you finish the round of 5 Hang Squat Cleans/ 30 Sit-Ups/ Cal Bike start again from the beginning. 1 Full Round is full completion.
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)