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

Warm-up

Warm-Up (No Measure)

EMOM x 8 MINUTES (:40 ON/:20 OFF)

MIN 1 – Knee/Standard Push-Ups

MIN 2 – Row (Moderate Pace)

MIN 3 – Ring Rows

MIN 4 – Bike (Moderate Pace)

MIN 5 – Deficit Push-Ups (w/ Light DBs)

MIN 6 – Row (Aggressive Pace)

MIN 7 – No Push-Up Renegade Row (w/ Light DBs)

MIN 8 – Bike (Aggressive Pace)

Workout

Metcon (Calories)

ON A 3:00 RUNNING CLOCK…

30 Push-Ups

Max Cal Row in Time Remaining

-Rest 1:30-

ON A 3:00 RUNNING CLOCK…

30 Ring Rows

Max Cal Bike in Time Remaining

-Rest 1:30-

ON A 3:00 RUNNING CLOCK…

30 DB Deficit Push-Ups (50/35)|(35/20)

Max Cal Row in Time Remaining

-Rest 1:30-

ON A 3:00 RUNNING CLOCK…

30 Alt. No-Push-Up Renegade Row

Max Cal Bike in Time Remaining

(Score is Total Cals)

KG DB: (22.5/15)|(15/10)

Finisher

Metcon (No Measure)

3 SETS

20 Alt. DB Curls

15-20 Close Grip Incline DB Bench Press*

-Rest as Needed b/t Sets-

*Use Bench or Wall Ball for Incline.

(No Measure)