CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 10:00 RUNNING CLOCK… 1-2 ROUNDS 10/10 Wrist Rolls 8 Alt. 90/90 Hip Stretch 6 Alt. Samson Stretch 4 Plank to Down Dog Into… AMRAP IN REMAINDER OF TIME :30 Bike EZ Pace 8 Alt. Step-Ups 4 Tempo Push-Ups (1111) 4/4 DB Strict Press...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 10 Slow Scap Push-ups 20 Alt. Shoulder Taps 20 Plate Hops 15 Banded Good Mornings INTO…. 1 ROUND 10 Alt. Groiners 5 Up-Downs 5 Tempo Push-ups @ 32X1 (option to use knees for assistance) 5 KB Deadlifts Strength Metcon...Read More