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

Warm-up

Warm-up (No Measure)

1:00 Bike (:30 EZ / :30 Mod)

Into…

4 SETS (:20 ON/:10 OFF)*

MOVT 1 – Air Squat

MOVT 2 – Shoulder Taps

MOVT 3 – Inch Worm

*1st Round = Air Squat, Shoulder Taps, Inch Worm

2nd Round = WB Front Squat, WB Strict Press, Up-Down

2rd Round = WB Thruster, WB Strict Press, Burpee

Into …

1:00 Bike (:30 Mod / :30 Hard)

Strength

Push Press (3×5)

3×5 @ 65%

Week 11 of 12 of current cycle.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

21/16 Cal Bike

15 Wall Balls (20/14)|(14/10)

9 Shoulder to Overhead (Athlete Choice)*

*Weight should be Heavy.

(Score is Time)

KB WB: (9/6)|(6/5)