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

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) AMRAP x 7 MINUTES 150/100 Row 5/5 Moose Antlers 5 Empty Barbell Cuban Presses :30 Empty Barbell Front Rack Hold Strength Shoulder Press (6-6-6*) *1+1/2 Strict Press 1 Rep = Press to OH + Descend to Forehead Height + Press to OH +...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 25’ LINE DRILLS (3:00 MAX) Samson Lunges Toy Soldiers Knee Hugs Quad Pulls Toe Walks Heel Walks Butt Kickers High Knees INTO… AMRAP x 3 MINUTES 10 Alt. Plank Shoulder Taps 8 Alt. Lunges 3/3 Turkish Sit Ups Workout Metcon (Time) 2 ROUNDS...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1:00 EZ Bike :30 Mod-Hard Bike* :30 EZ Bike Into… 2 SETS (empty barbell) 5 Pike to Push-Ups 5 Up-Down Over Bar 5 High Hang Muscle Cleans 10 Alt. Elbow Punches 3 Slow Hang Power Clean Drops** *Should be less than workout pace....Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMARAP x 6 MINUTES :30 Row @ moderate pace 6/6 Leg Swings 6 Up-Downs + Scap Push-Up 6 Step-Ups Workout Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter RunIn honor of U.S. Army Staff Sergeant...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 3/3 DB Scap Push-Ups (3 Reps w/one hand on a DB, then switch hands) 5 Scap Retracts* 7/5 Cal Row INTO… 2 ROUNDS 10 Alt. DB Deadlift 5/5 Single Arm DB Upright Row 5 Kip Swings + 5 Kipping...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) ON A 8:00 RUNNING CLOCK… Run 200m as a group Into… 3-4 ROUNDS 4 Inchworms + Push-Up 8 Tuck-Ups* 8 Alt. DB Bent Over Row 8 Barbell Strict Press + :15 OH Hold** *In Round 3 and 4, perform 8 V-Ups. ** In Round 3...Read More