Announcements

Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those on Facebook, we kindly ask you to share this post. Together, let’s make a positive impact on our teens’ lives!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

10 Calf Raises + Tib Raises*

10 Banded Pull Throughs**

10 Alt. Skater Hops

5/5 Single Leg (KB) RDLs

*1 Rep = 1 Calf Raise + 1 Tib Raise

**Loop a band on an upright, between hip and knee height. With back to the post/band, hold the band between the legs and bow forward, sending the hips back. Flex the quads, squeeze the glutes and come to an upright, standing position.

Into…

AMRAP x 6 MINUTES

10 Alt. KB Slides

10 KB RDLs

30 Single Unders or Cross Over Singles

10 KB Upright Rows

Workout – Performance

FOR TIME (Time)

75 Double Unders

45 Russian Swings (53/35)

45 Sit-Ups*

75 Double Unders

35 Russian Swings

35 Sit-Ups

75 Double Unders

25 Russian Swings

25 Sit-Ups

75 Double Unders

15 Russian Swings

15 Sit-Ups

*GHD Optional.

(Score is Time)

KG KB: (24/16)

Workout – Fitness

FOR TIME (Time)

125 Single Unders

45 Russian Swings (35/26)

45 Sit-Ups

125 Single Unders

35 Russian Swings

35 Sit-Ups

125 Single Unders

25 Russian Swings

25 Sit-Ups

125 Single Unders

15 Russian Swings

15 Sit-Ups

(Score is Time)

KG KB: (16/12)

Finisher – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 KB Horn Curls

MIN 2 – :45 KB Upright Rows

MIN 3 – :45 Alt. KB Slides

(No Measure)