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

Warm-up

Warm-Up (No Measure)

TABATA*

MVMT 1: Easy Bike → Mod Bike → Hard Bike → Sprint Bike

MVMT 2: Bootstrap Squats → Cossack Squats → Sumo Squats → Air Squats

*Complete all variations of MVMT 1, switch to MVMT 2 halfway through the Tabata

NOTE: Perform each movement variation ONCE as you progress through the Tabata

-Rest 1:00-

TABATA*

MVMT 1: Ring Rows → Scap Pull-Ups

MVMT 2: Banded Bent Over Rows → Band Pull Aparts

*Alternate between MVMT 1 and MVMT 2

NOTE: Perform each movement variation TWICE as you progress through the Tabata

Strength

Metcon (No Measure)

4 SETS

8-12 Banded Wide Grip Pull-Ups

15-20 Banded Dante Rows

-Rest As Needed b/t Sets-

(No Measure)

Week 4 of 5

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 15 MINUTES*

MIN 1 – 15/12 Cal Bike

MIN 2 – AMRAP of 6 Air Squats + 3 Pull-Ups

MIN 3 – Rest

*Pick up where you left off.

(Score is Total Rounds + Reps)