CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS (8:00 CAP) :45 Row/Bike 8 Up-Downs 8 Scap Pull-Ups 4/4 Ring Rows 4 Lunge + Lunge + Air Squat Strength Thruster (3-Rep Heavy ) ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster (Score is Weight) Workout Metcon (AMRAP – Rounds...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Mountain Climbers 5/5 SA Ring Rows 10 Scap Push Ups -into- AMRAP x 5 MINUTES 20 Crossbody Mountain Climbers 1 Rope Lower to Floor + Raise 5 Burpees Workout Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1 –...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 CAP) 6/6 SA Ring Rows 10 Up-Down Mountain Climbers 8/8 SL RDL’s 10 Snatch Grip Upright Rows 12 PVC Scarecrow Snatches Strength Metcon (Weight) EMOM x 10 MINUTES* 1 Pausing Hang Power Snatch + 2 Hang Power Snatch *Start Light...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 3 SETS (ON AN 8:00 RUNNING CLOCK) 12 Alt. Groiners 10/10 DB Upright Rows 8 Lunge + Lunge + Squat (Narrow) 6 Up-Downs Strength Metcon (No Measure) 3 SETS FOR QUALITY 8/8 Bulgarian Split Squats* 15 Heel Elevated Narrow Squats -Rest as needed b/t Sets-...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 Sets (7:00 CAP) 7 Inchworms 7/7 Staggered Stance Good Mornings 7/7 Alt Tuck-Ups Into… 2 Sets 7 Up-Downs 7 Scap Push-Ups 7 Push-Ups 7 Cat Cows Strength Deadlift (5-Rep Heavy ) ON AN 18:00 RUNNING CLOCK… Build to a 5-Rep Heavy Deadlift...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) ON A 7:00 CLOCK… 1 ROUND 10 Scap Push-Ups 10 Scap Pull-Ups 20 Jumping Jacks Into… 1 ROUND 8 Empty Barbell Strict Press 8 Kipping Swings 20 Single Unders Into… 1 SET 5 Empty Barbell Push Press 5 Bigger Kip Swings 10 Bounding...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 400m Jog 10 Slam Ball Deadlifts 5 Cat/Cows 10 Slam Ball Push Press 5 Empty Barbell High Pulls Into … 1 ROUNDS 200m Jog 10 Slam Ball Ground to Overhead :20 Table Top Hold 10 Jumping Air Squats 5 Empty Barbell...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Bike 4 Bodyweight Kang Squats 8 Alt. Groiners w/Twist 12 Arm Haulers 16 Hollow Rocks Into… 2 ROUNDS :45 Bike 10 Med. Ball Front Squats 5/5 Ankle Flexion* 10 Med. Ball Push Press 5 Cat/Cows *With the toes against a...Read More