CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5 Scap Pull-Ups + 5 Kip Swings 8 Single DB Front Squat 6 Up-Downs Strength Back Squat (3-3-3*) *Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets. (Score is Weight) Workout Metcon (Time) FOR TIME*...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) GENERAL WARM-UP BIKE TABATA (8 ROUNDS – :20 FAST PACE // :10 EASY PACE) = 4:00 Total Into … 2 ROUNDS 5 Toe Touch + Air Squat* 10 Glute Bridge-Ups 5 Up-Downs Over the Bar 10 Body Weight Good Mornings (option to add...Read More