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

Warm-up

Warm-up (No Measure)

4 ROUNDS (9:00 TIME CAP)

1:00 Rowing*

8/8 Alt. BW Staggered Stance Side Bends

10 Lunges

10/10 Single Leg Glute Bridge Ups

:20 Bar Hang**

*R1: Strokes With Just The Arms

R2: Strokes With Just The Legs

R3: Strokes With A Pause At The End Of The Pull

R4: Full Body Strokes

**R1 & R2 Dead Hang, R3 & R4 Active Hang

Workout

Metcon (Time)

FOR TIME

150/120 Cal Row*

*Every 2:30 including 0:00 complete 6 Toes to Bar and 12 Alt. Jumping Lunges.

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

250/200 Cal Row*

*P1 completes 25/20 Cal Row while P2 completes AMRAP 6 Toes to Bar + 12 Alt. Jumping Lunges. Once P1 is finished P2 begins their row and P1 picks up the AMRAP where P2 left off.

(Score is Time)

Post-Workout Strength

Metcon (Weight)

3 SETS

16 DB Weighted Glute Bridge-Ups

10/10 Split Stance DB Side Bends*

8/8 DB Curtsey Squats

-Rest As Needed b/t Sets-

*From the Split Squat Stance the athlete will hold a DB on the same side of the trailing foot (i.e. right foot is back, right hand holds the DB) with the opposite hand held behind the head. They will slowly lean to the loaded side until they feel a stretch in their oblique and slowly rise back to neutral.

(Score is Weight)