CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS :30 Jump Rope 5 Kang Squats 10 PVC Pass Through Lunges INTO… 2 ROUNDS 5 Plate YTW’s 5 Barbell Snatch Grip Hang High Pulls 10 PVC Overhead Squats Strength Hang Power Snatch (Build to a Heavy 3-Rep ) ON A 15:00...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) TABATA 8 SETS (:20 ON / :10 OFF) Cal Bike INTO… 2 ROUNDS 10 DBL KB Deadlifts 10 DBL KB Russian Swings 10 Plank Shoulder Taps INTO… 2 ROUNDS 7 PVC Upright Rows 7 PVC Hang High Pulls 7 PVC Hang Muscle Snatches...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 200m Run Into.. 2 SETS 10 Ring Rows 10 Scap Pull-Ups 10 Push-Up to Pike 10 Samson Lunges Into… 2 SETS 8 Jumping Pull-Ups 8 Small Kip Swings 8 Hand Release Push-Ups 8 Jumping Air Squats Workout “CINDY-RELLA” (AMRAP – Rounds and Reps) AMRAP x...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1-2 SETS 6 Cat Cows 6 Push-Up to Pike 6 Moose Antlers 6 Boot Straps Into… AMRAP x 5 MINUTES 5 Up-Downs 5 Barbell Deadlifts 5 Barbell Hang High Pulls 5 Barbell Strict Press Strength Clean and Jerk (Build to a 1-Rep Heavy*) ON A...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) LINE DRILLS 100m Run (EZ Pace) 25ft Walking Samson Stretch 25ft High Knees 25ft Walking Staggered Stance Good Mornings 25ft Butt Kickers 25ft Hurdler Walks 25ft Bunny Hops 100m Run (EZ Pace) Into… 2 ROUNDS 8 Alt. DB Goblet Lunges 5/5 Ankle Rotations (Clockwise/ Counter...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 1:00 EZ Bike 10 Slam Ball Deadlifts 8 Alt. Groiners 6 Plank to Pikes INTO… 2 ROUNDS :45 MOD Bike 10 Slam Ball G2OH 8 BW Alt. Forward Lunges 6 Up-Downs Workout Metcon (Time) FOR TIME 50/40 Cal Bike 40 Slam...Read More

CrossFit Mettle and Honor – NCCOMPETERead More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 5/5 Single Arm DB Upright Row 5/5 DB Strict Press 5 Scap Push-ups INTO… AMRAP x 3 MINUTES 5/5 Single Arm DB Bent Over Row 5/5 DB Snatch 50m Run Extended Warm-up Metcon (No Measure) 3 SETS FOR QUALITY*...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 1 ROUND (8 MIN CAP) :30 Single Unders 20 Piked Shoulder Taps 10 PVC Pass Thrus 10 Barbell Strict Press 10 Snatch Grip Deadlift INTO… 2 ROUNDS :30 High Jump Single Unders or Doubles 20 Piked Shoulder Taps 10 PVC Around the Worlds 8 Barbell...Read More