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

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row*

:30/:30 Single Arm Overhead KB/DB Carry or Hold

6-8 Supinated Ring Row

10 Hollow Rocks

*1st Round – Arms + Hips only

2nd Round – Arms + Hips + ½ Slide only

3rd Round – Full stroke

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES*

30/25 Cal Row

30 Sit-Ups

15 DB Arnold Presses (Athlete Choice)

10 Chin-Ups

*Complete workout for quality.

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

1:00 Rower Pike-Ups

-:30 Rest-

1:00 Hollow Hold

-Rest 1:30 b/t Sets-

(No Measure)

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