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

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (Legs + Hips only)

15 Straight Arm Banded Lat Pull Downs

:20 Dead Bar Hang

5 SLOW Tuck-Ups

Into …

1 ROUND

1:00 Row (Half Slide Forward; Keep heels planted)

10 Scap Pull-Ups

10 Ring Rows

5 V-Ups

Strength

Metcon (No Measure)

3 SETS

3-5 Strict Toes to Bar or 5-7 Strict Toes to Something

12-15 DB Pull-Overs*

*Keep weight Moderate.

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME*

150/120 Cal Row

*Every 1:30, including 0:00, complete one of the below options:

Option 1: 4 Pull-Ups + 4 Toes to Bar

Option 2: 5 Pull-Ups + 5 Toes to Bar

Option 3: 6 Pull-Ups + 6 Toes to Bar

(Score is Time)