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

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (EZ Pace)

10 Slam Ball Good Mornings w/ :01 Pause

10 Slam Ball Strict Press

:30 Plank Hold

Into…

1 ROUND

1:00 Row (MOD)

10 Slam Ball G2OH

10 Barbell Bent Over Rows

:30 Hollow Body Hold

Into…

1 ROUND

1:00 Row (MOD-HARD)

10 Slam Balls

10 Supinated Barbell Bent Over Rows

:30 Active Bar Hang

Workout

Metcon (1 Rounds for time)

EMOM x 20 MINUTES

MIN 1 – 18/14 Cal Row

MIN 2 – 20 Slam Balls (30/20)|(20/10)

MIN 3 – 10-15 Supinated Barbell Bent Over Rows (Athlete Choice)

MIN 4 – :50 Static Hold

*Static Hold Options:

Plank Hold

Hollow Hold

HS Hold

Active Hang

(Score is Slowest Row)

KG SB: (15/10)|(10/5)

Finisher

Metcon (No Measure)

3 SETS

15 Slow Arm Haulers*

15 Empty Barbell Upright Rows

7-10 Rower Pike-Ups

-Rest As Needed b/t Sets-

*Change plates optional.

(No Measure)