CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUND 5 Bootstrappers 10 Groiners 5 Down-Dog to Up-Dog 5 Tempo Air Squat (30X1)* Into… 2 ROUNDS 1:00 Row** 5/5 Single Leg RDL (DB Optional) 5 Strict Burpee*** 10 Scap Pull-Ups *:03 Descend into squat and explode to stand **RD1: :30 Arms only/:30 Legs...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 500/400m Row 12 Med. Ball Deadlift 10 Med. Ball Push Press to target 8 Med. Ball Front Squat Strength Deadlift (12-12-10*) *Build to a Moderate-Heavy weight. (Score is Weight) Week 3 of 7 Workout Metcon (AMRAP – Reps) 2 SETS ON...Read More