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

Warm-up

Warm-up (No Measure)

TABATA – 8 ROUNDS (:20 ON // :10 OFF)

Bike

– Increase pace every round

– Option to utilize the preset tabata setting on the Assault Bike

Into…

2 ROUNDS

10 Alt. Curtsy Squats

20 SLOW Alt. Plank Shoulder Taps

:30 Hollow Hold

10/10 Single Arm Banded Lat Pull Downs

Into …

1-2 ROUNDS (Time Permitting)

5/5 Lateral Box Step-Ups

20 Alt. DB Slides

10 Alt. Deadbugs

10 DBL Arm Banded Lat Pull Downs

Strength

Metcon (No Measure)

EVERY 3:00 x 3 SETS

20-25 Slow Seated Banded PVC Rows

20-25 Barbell Upright Rows*

-Rest the Remaining Time-

*Use Light weight or Empty Bar.

(No Measure)

Workout

Metcon (Calories)

EVERY 7:00 x 3 SETS

10 Strict Wide Grip Pull-Ups*

12-14 Slow Banded Deadbugs

16 DB Goblet Lateral Box Step-Overs (24/20) | (Athlete Choice, Heavy)

20 DB Slides

Cal Bike with Time Remaining…

*Optional Strict Chest to Bar.

-Rest 1:00 b/t Sets-

(Score is Total Cals)