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

Warm-up

Warm-up (No Measure)

3 ROUNDS, :20 ON / :10 OFF

Bike (EZ → Mod → Hard)

3 ROUNDS, :20 ON / :10 OFF

MVMT 1: Air Squats

MVMT 2: Alt. Reverse Lunges

3 ROUNDS, :20 ON / :10 OFF

MVMT 1: Ring Rows

MVMT 2: Face Pulls

1 ROUND = MVMT 1 + MVMT 2

Strength

Metcon (No Measure)

3 SETS

5 Pull-Up Negatives (:03 Descent)*

10/10 Single Arm Seated Banded Lat Pull Downs

*Option to Use Band or Rings.

(No Measure)

Week 2 of 5

Workout

KA-CHOW! (Time)

3 SETS
3 ROUNDS FOR TIME
10 Back Squats (75/55)|(65/45)
10 Alt. Jumping Lunges
10/8 Cal Bike

-Rest 2:00 b/t Sets-

*1 SET = 3 ROUNDS

(Score is Total Time)
Note: New Benchmark.

Optional Cool Down

Metcon (No Measure)

2 SETS FOR QUALITY

1:00 Empty Barbell Quad Smash (R)

1:00 Empty Barbell Quad Smash (L)

1:00 EZ Bike (Nasal Breathing Only)

-Rest as Needed b/t Sets-

(No Measure)