CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 5 min AMRAP 200 m jog 8 lunges 10 elbow punches 8 muscle cleans 8 ring rows Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Runscaled: 95/55, ring rowsRead More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 100ft Side Shuffle (50ft down/back) 30 Crossbody Mountain Climbers 15 Shoulder Taps Into… 2 ROUNDS 7/7 SA KB Suitcase Deadlifts 10 KB Around the Worlds 5 Tempo Push-Ups (2121) Into… 2 ROUNDS 100m Run 6 Tempo Push-Ups (2121) :20 Single Arm...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) FOR DISTANCE Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred. (Score is Distance)GOAL: Sub-Max aerobic conditioning. Heart rate should never reach peak. Train yourself to not gasp for...Read More