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

Warm-up

Warm-up (No Measure)

2-3 ROUNDS

250m Row

5/5 Side Plank Rotations*

:20 Balance on the left leg

:20 Balance on the right leg

10 Quadruped Steps to the left

10 Quadruped Steps to the right

*In a Side Plank position, reach up to the ceiling with the free hand, then rotate it in front and under the torso, behind the planted arm.

Extended Warm-up

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 8/8 Single DB Upright Rows*

MIN 2 – :25/:25 Side Plank

MIN 3 – EZ Row

*Build to a Moderate-Heavy Weight

(No Measure)

Workout

Metcon (3 Rounds for time)

3 SETS

20 Banded Upright Rows

10 Alt. Sit-Thrus

20 Banded Pull Aparts

5/5 Single Leg RDL*

500/400m Row

-1:00 Walking Rest b/t Sets-

*Option to use Single DB.

(Score is Time for Each Set)