CrossFit Mettle and Honor – CrossFit Teens

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP x 6 MINUTES

20 Jumping Jacks

10 Scap Push-Ups

20 Jumping Jacks

10 Single DB Curl to Press

20 Jumping Jacks

10 DB Upright Rows

After the GWU have everyone grab a rower and take them through the below rowing specific WU. Each interval, give athletes something different to focus on to build and refine rowing mechanics!

EMOM x 7 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Arms Only Rowing

MIN 2 – Arms + Body Rowing

MIN 3 – Half Slide Rowing

MIN 4 – Full Slide Rowing (EZ Pace)

MIN 5 – Full Slide Rowing (Mod Pace)

MIN 6 – Full Slide Rowing (Hard Pace)

MIN 7 – Full Slide Rowing (Workout Pace)*

*Break this final minute into two :20on/ :10off intervals to give the feel of the workout.

Strength

Metcon (Weight)

4 SETS*

10 Tempo DB Floor Press (30X1)

-Immediately into-

20 DB Floor Press

*Set of 10 should be Moderate-Heavy. Set of 20 should be Light.

(Score is Weight)

Workout

Metcon (Distance)

8 ROUNDS EACH (:20 ON/ :10 OFF)

TABATA 1 – Meter Row

TABATA 2 – Slam Balls (20/10)

TABATA 3 – Meter Row

-Rest 1:00 b/t Each Full Tabata-

(Score is Meters)

KG SB: (10/5)