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

Warm-Up

Warm-Up (No Measure)

1 ROUND

:30 (EZ PACE) Bike

5/5 SA Ring Rows

10 Scap Pull-ups

10 Push-up Negatives (:03 LOWER)

Into…

3 ROUNDS

:30 (MOD PACE) Bike

5 Ring Rows (GET LOWER EACH ROUND)

10 Kipping Swings

5 Knee Push-ups / Push-ups

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 20 MINUTES

MIN 1&2 – 25/20 Cal Bike

MIN 3&4 – AMRAP of 5 Pull-Ups* + 10 Push-Ups + 15 Sit-Ups

*Option for Strict or Kipping. Can alternate every other round. Pick up where you left off.

(Score is Total Rounds + Reps)

Post-Workout Strength

Metcon (3 Rounds for weight)

3 SETS

25m Single Arm Overhead KB Carry (R)

20 Banded Upright Rows

25m Single Arm Overhead KB Carry (L)

20 Banded Tricep Extensions

(Score is Weight)