TEENS CROSSFIT (12-17) – Sun, Oct 23

21
Oct

TEENS CROSSFIT (12-17) – Sun, Oct 23

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)