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

Warm-up

Warm-up (No Measure)

3 Rounds (8:00 CAP)

:30 Bike @ EZ Pace

7 Inchworms + Shoulder Tap *

7/7 DB Deadlift

7 Tuck Ups

Into….

2 Rounds

:15 Bike @ Mod Pace

7 Scap Push-Ups

7 Up-Downs

*Inchworm + Tap (R) + Tap (L) = 1 rep

Strength

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES*

MIN 1 – :40 Shoot Throughs

MIN 2 – :40 Slow Deficit Push-Ups

MIN 3 – :40 Cal Bike (EZ Pace)

*For all movements use parallettes, set of DB’s on top of a short stack of plates, or use boxes.

(Score is Reps)

Workout

Metcon (Time)

FOR TIME

21-15-9*

Cal Bike**

Toes to Bar

DB Burpee (50/35)|(35/20)

*Complete 20 Ring Rows after each full Round.

**Alt. Cals: 18-12-8.

(Score is Time)

KB DB: (22.5/15)|(15/9)