CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES (Flow) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretches 10 Lunge w/ Thoracic Twist Immediately into… AMRAP x 5 MINUTES (w/ empty bar, EZ pace) 10 Alt. Elbow Punches 10 Hang Muscle Cleans 5 Front Squat 5 Strict...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 30 MINUTES 1000/800m Row 5 Ring Muscle-Ups 30 Box Jump Overs (24/20) 5 Ring Muscle-Ups 30 Back Rack Lunges (135/95) 5 Ring Muscle-Ups (Score is Rounds + Reps)GOAL: Pacer workout. Smoothe on the Row / BJO / BRL and...Read More