CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-Up (No Measure)
ON AN 8:00 RUNNING CLOCK…
25/20 Cal Bike (2:00 CAP)
AMRAP IN TIME REMAINING…
3/3 Moose Antlers
:10 Active Bar Hang + 5 Kip Swings
3 Push-Up to Down Dog
Strength
Metcon (No Measure)
3 SETS
ON A 3:30 RUNNING CLOCK…
20 Alt. DB Incline Bench Press
15 Banded Push Downs
20 Alt. Deadbugs
-Rest with Time Remaining-
(No Measure)
Workout
Metcon (Time)
4 ROUNDS FOR TIME*
25/20 Cal Bike
25 Toes to Bar
*Every 2:00, Not Including 0:00, Perform 10 Hand Release Push-Ups.
(Score is Time)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 22 MINUTES*
40/30 Cal Bike
30 Toes to Bar
20 Hand Release Push-Ups
*P1 Works while P2 holds a Static Hold. Split Work as Needed. While P1 is working, P2 is in the Static Hold Listed Below. Once P1 finishes their designated amount of work, switch. If Partner 2 takes a break during the static hold, the partner working must stop and rest until partner is back in their hold again.
Static Hold Options…
Bike — Wall Sit
Toes to Bar — Bar Hang
Hand Release Push-Ups — Plank Hold (Athlete Choice)
(Score is Rounds + Reps)