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

Warm-Up

Warm-Up (No Measure)

EMOM x 5 MINUTES

MIN 1 – :30 Row – ARMS ONLY

MIN 2 – :30 Row – LEGS ONLY

MIN 3 – :45 Row – 20-25 S/M

MIN 4 – :45 Row – 25-30 S/M

MIN 5 – :45 Row – 30+ S/M

Into…

AMRAP x 5 MINUTES

10 Single DB Front Raises

5 Hollow Rocks

5 Supermans

:20 Active Bar Hang

Strength

Metcon (No Measure)

3 SETS

15 Hollow Banded Lat Pulldowns

5 Pause Kip Swings*

15 DB Bench Pullovers

-Rest as Needed b/t Sets-

*1 Rep = :01 Pause in Hollow Position + :01 Pause in Arch Position.

Week 2 of 4

(No Measure)

Workout

Metcon (Calories)

EMOM x 15 MINUTES

MIN 1 – 15 Toes to Bar

MIN 2 & 3 – Max Cal Row

(Score is Total Cals)