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

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 20 Alternating V-Ups

MIN 2 – :30 Bike @ Increasing Pace

MIN 3 – :40 Alternating Lunges

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY

10/10 Empty Barbell Split Squats*

15 Empty Barbell Glute Bridge-Ups

:45 Tuck Hold

*Barbell held in front rack position.

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 16 Alt. Front Rack Lunges (115/75)|(75/55)

MIN 3 – 1:00 Max Sit-Ups

MIN 4 – Rest

(Score is Total Sit-Ups)

KG BB: (52.5/35)|(35/25)