CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 8 MINUTES (:40 ON/ :20 OFF) MIN 1 – Row @ EZ Pace MIN 2 – Lunge + Lunge + Air Squat MIN 3 – :20 Single Unders + :20 Alt. Planked Calf Stretches MIN 4 – Row @ Mod Pace MIN 5...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 2 Up-Dog to Down-Dog 4 Bodyweight Lunge-Lunge-Squats 6 Alt. Box Step-Overs 8 Med. Ball Push Press to Target Into… 2 ROUNDS 1:00 Row 5 Wall Balls 5 Alt. Box Step-Overs 5/5 Bodyweight Split Squats Strength Metcon (Weight) 3 SETS...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 EZ Bike 10 PVC Pass Throughs 8 BTN Press* 6 Hanging Knee Raises INTO… 1 ROUND 1:00 Hard Bike 10 PVC Around the World 8 High Hang Muscle Snatches* 6 Kipping Knee Raises or T2B Strength Metcon (Weight) ON A...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 7 MINUTES (:45 ON / :15 OFF) MIN 1 – Cardio Choice MIN 2 – Alt. Lunges MIN 3 – Cardio Choice MIN 4 – Alt. Side Lunges MIN 5 – Barbell RDLs MIN 6 – Box Step-Ups MIN 7 –...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 25’ High Knees 25’ Butt Kickers 10 Up Downs INTO… AMRAP x 3 MINUTES 50m Run 5 Strict Presses 5 Push Presses Strength Shoulder Press (Heavy 3-Rep) ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Strict Press...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS :20 Plate Hops 10 Front Foot Elevated Reverse Lunges 5 Perfect Air Squats (:02 pause at bottom) INTO… 2 ROUNDS :20 Single Unders 10 Alt. Standing Knee Pulls 5 Plate Front Squats INTO… 2 ROUNDS :20 Big Jump Single Unders 10...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 5 Cal Row 5 Bootstrappers 5 Slam Ball Ground to Overhead INTO … 1 ROUND (w/ Empty Barbell or PVC) 10 Behind the Neck Snatch Grip Strict Press 10 Snatch Grip Deadlifts Strength Metcon (Weight) EVERY 2:00 x 5...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 20 Jumping Jacks 5 Bodyweight Good Mornings 20 Crossbody Mountain Climbers INTO… 3 ROUNDS 5/5 Single Arm KB/DB Deadlift :20/:20 Single Arm KB/DB Suitcase Hold* 5 Ring Rows :20 Tuck Hold *Change position of hold each round…Suitcase / Front...Read More