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

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

15 Banded Pull Aparts

10 Air Squats

:30 Tuck Hold

Into…

2 ROUNDS

15 Banded Upright Rows

10 Alt. Lunges

:30 Hollow Hold

Workout

Metcon (No Measure)

3-4 SETS FOR QUALITY

1:00 Alt. Deadbugs

10/10 Single Arm DB Upright Rows (Athlete Choice, Moderate)

20 Glute Bridge-Ups

20 Alt. Cossack Squats*

1:00 Plank Hold**

-Rest as needed b/t Sets-

*Option to hold DB in front rack.

**Option to put plate on back or incorporate different Plank variations…Side / Copenhagen / Reverse, etc.

(No Measure)

Optional Finisher

Metcon (Time)

4 ROUNDS FOR TIME

15 Air Squats

20 Sit-Ups

(Score is Time)