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

Warm-Up

Warm-Up (No Measure)

1 ROUND

:30 Row – Legs ONLY

10 KB Deadlifts

10 Alt. Deadbugs

6 Alt. Groiners

INTO…

1 ROUND

:30 Row – Arms ONLY

10 Russian KB Swings

10 Sit-Ups

5 Cat Cows

INTO…

1 ROUND

1:00 Row – Full Body

10 American KB Swings

10 Tuck-Ups

10 Alt. Cossack Squats

Workout

Metcon (Time)

3 ROUNDS FOR TIME

500/400m Row

25 Russian KB Swing (53/35)|(35/26)

15 Tuck-Ups

250/200m Row

15 American KB Swing

25 Sit-Ups

(Score is Time)

KG KB: (24/16)|(16/12)

Post-Workout Strength

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 5/5 Single Leg KB RDL

MIN 2 – 10 Rower Glute Bridge-Ups

MIN 3 – :45 Max KB Horn Bicep Curls

(No Measure)