CrossFit Mettle and Honor – NCX (TEENS) Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK 500/400m Row (EZ Pace) Immediately Into… 10 Bootstrappers 20 Alt. Groiners 10 Push-Up to Pike 20 Air Squats 10 Inchworms w/ Push-Ups 20 Wall Ball Front Squats 10 Wall Ball Shoulder Press 20 Wall Balls Max Meters Row In...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 12 Alt Groiners 10 Alt Cossack Squats (Pause :01 at the bottom) 5 Push-Up to Pike Into… AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 10 Slam Ball Squats* *Hold Slam Ball in Bear Hug. Strength...Read More

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 2 SETS (7:00 CAP) 8 Slow Dead Bugs 8 Bird Dogs 8/8 Staggered Stance Good Mornings Into…. 3 SETS 8 RDL’s 8 Glute Bridge 8 Alt Reverse Lunges Strength Deadlift (Heavy 5-Rep ) ON A 15:00 RUNNING CLOCK… Build to a 5-Rep Heavy Deadlift...Read More