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

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

:30 Bike

10 Deadbugs

10 Bird Dogs

10 Elbow to Instep

30 Mountain Climbers

Extended Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

:30 Arms + Body Rowing*

:30 Half Slide Rowing

:30 Full Slide Rowing

1:00 Hollow Hold

*No Leg Involvement

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

500/400m Row

30/20 Cal Bike

30 Sit-Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

2 SETS

:45 Quad Foam Rolling (R)

:45 Quad Foam Rolling (L)

1:00 Saddle Stretch

Into…

2 SETS

:45 Doorway Stretch (R)

:45 Doorway Stretch (L)

1:00 Wall Press

(No Measure)