CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Run 5 DB Up-Downs 5 DBL DB Russian Swings 5 DBL DB Deadlifts Strength Metcon (Weight) 3 SETS 10 Tempo Knees 2 Chest (2111) 15 Hammer Curls 15 DB Floor Press (Score is Weight) Partner Workout Metcon (Time) IN...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 10 Alt Box Step up 5/5 DB Strict Press 1:00 Alt. Deadbugs THEN… 2 ROUNDS 8 Box Jump + Step Down 8/8 DB Push Press *Non-working hand holds DB at shoulder 1:00 Alt. Bird Dogs THEN… 2 ROUNDS 10 Box Jumps *Fast 10...Read More

CrossFit Mettle and Honor – Teen’s Class Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 20 Shoulder Taps 10 Ring Rows 8/8 Single Arm Strict Press 6/4 Cal Bike Strength Metcon (3 Rounds for reps) 3 SETS MAX Strict Press Into… MAX Push Press -Rest 2:00 b/t Sets- *For the first set athletes should be...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1:00 Foam Roll Upper Back/T-Spine 1 ROUND… 5 Inch Worm + Push-Up 10 Double DB Sumo DL 10 Double DB Bent Over Row 2 ROUNDS… 10 Scap Push-Ups 5 Bootstraps 10 Double DB Swings 10 DB Deficit Push-Ups After the Warm-Up, have athletes get into...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 2 ROUNDS… 20 Mountain Climbers 10 Air Squats 5 Arm Haulers* 2 ROUNDS… 20 Jumping Jacks 10 Alt. DB Sumo Deadlifts 5 Sit Ups 2 ROUNDS… 20 Alt. SA DB Sumo Deadlift High Pulls 10 Lunges 5 Cal Bike Workout Metcon (AMRAP – Rounds and...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND :20 Single Unders 5 Inch Worms 10 Med Ball Front Squat 1 ROUND :20 Fast Singles 20 Mountain Climbers 10 Med Ball Push Press 1 ROUND :20 Double Under/Practice 10 Groiners 10 Med Ball Thrusters Workout Metcon (AMRAP – Rounds and Reps) “DOUBLE...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 3 ROUNDS 8 KB Deadlift 6/6 KB Bent Over Row 8 Frog Jumps* :20 Feet Marching Plank** Workout Metcon (Weight) EMOM x 16 MINUTES MIN 1 – 15 Up-Downs MIN 2 – 25 Russian Kettlebell Swings MIN 3 – 15 Ring Rows MIN 4 –...Read More

CrossFit Mettle and Honor – NC30 Warm-up Warm-up (No Measure) 1 ROUND 1:00 Row @24 s/m 10 Alt. Deadbugs 200m Jog 10/10 Split Squats Into … 1 ROUND 1:00 Row @26 s/m 30 Hollow Flutter Kicks 200m Jog 10 Alt. Cossack Squats Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 400m Run...Read More