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

Warm-up

AMRAP x 4 MINUTES

:20 Bike

10 Alt. 90/90 Hip Rotations

5 Air Squats

INTO…

9-6-3

Wall Balls

Box Jumps

Cal Bike

Strength

Front Squat (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 2-Rep Front Squat)

(Score is Weight)

Week 1 of 11

Workout

“SUGAR, WE’RE GOIN DOWN” (Time)

FOR TIME
18-15-12-9-6-3
Wall Balls (20/14)|(14/10)
Box Jump (24/20)
Cal Bike*

*Alt Cal: 15-12-9-6-6-3

(Score is Time)

KB WB: (9/6)|(6/5)
NOTE: New Benchmark