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

Warm-up

Warm-Up (No Measure)

2 ROUNDS

1:00 EZ Bike

30 Single Unders

10/10 Single Arm Ring Rows

:30 Hollow Hold

INTO…

2 ROUNDs

1:00 MOD Bike

30 Double Unders

15 Supinated Ring Rows

:30 Superman Hold

Strength

Metcon (No Measure)

4 SETS

2 Bottom to Half Pull-Ups*

+

:05 Chin Over Bar Hold

+

2 Top to Half Pull-Ups

+

2 Strict Pull-Ups

-Rest as Needed b/t Sets-

*Option to Use Band or Rings.

(No Measure)

Week 3 of 5

Workout

Metcon (AMRAP – Reps)

“TABATA”

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Bike

TABATA 2 – Ring Rows

TABATA 3 – Double Unders

TABATA 4 – Bike

-No Additional Rest b/t Tabatas-

(Score is Total Reps)

Optional Finisher

Metcon (AMRAP – Reps)

TABATA (8 ROUNDS, :20 ON / :10 OFF)*

MVMT 1 – Sit-Ups

MVMT 2 – Hollow Rocks

*Alternate b/t Sit-Ups & Hollow Rocks.

(Score is Total Reps)