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

Warm-up

Warm-up (No Measure)

1 ROUND

P1: 1:00 EZ Row

P2: :25 Bootstrappers + :25 Tuck Hold

P3: 6 Alt. Lunges + 6 Push-Ups

1 ROUND

P1: 1:00 Moderate-Fast Row

P2: :25 Plank + :25 Up-Dog to Down-Dog

P3: 6 Air Squats + 6 Tuck-Ups

Workout

Metcon (Time)

IN TEAMS OF 2 OR 3…

FOR TIME

10k Row*

*P1 rows while P2/P3 rests. Partners must alternate in order every 250m (switch on the even 250m throughout).

**Optional Addition — The athlete that comes off the rower can complete (2) movements for 10/10 reps each during their rest period.

***Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and www.movethroughmotivation.com

(Score is Time)

Metcon (Time)

SOLO WORKOUT OPTION

FOR TIME

5k Row*

Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and ***Charitable workout benefiting the Jessie Rees Foundation — visit the website NEGU.ORG and www.movethroughmotivation.com!

(Score is Time)