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

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row

1 Push-Up + 2 Alt. Groiners

5 Scap Pull-Ups (scap depressions)

10 Banded Lat Pull Downs

INTO…

2 ROUNDS

1:30 Row

5 Burpees

5 Scap Retracts (lat activations)

10/10 Single Arm Banded Lat Pull Downs

Strength

Metcon (No Measure)

3 SETS

6-10 Strict Pull-Ups

10/10 Single Arm Banded Dante Row

-Rest as Needed b/t Sets-

(No Measure)

Workout

“MERRY GO ROUND” (Time)

FOR TIME

500/400m Row

Immediately Into…

8 ROUNDS

8 Pull-Ups

8 Burpees

Immediately Into…

500/400m Row

(Score is Time)
NOTE: New Benchmark

“MERRY GO ROUND” (Time)

FOR TIME

500/400m Row

Immediately Into…

8 ROUNDS

8 Pull-Ups

8 Burpees

Immediately Into…

500/400m Row

(Score is Time)
NOTE: New Benchmark