CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 SETS (:20 ON/ :10 OFF)* MOVT 1 – Lunges MOVT 2 – Shoulder Taps (Pike Position Optional) *1 SET = MOVT 1 + MOVT 2. Into… 2-3 ROUNDS (Time Permitting) 8 Step-Ups 6/6 SA DB Bent Over Row 6/6 SA DB Strict...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) ON AN 8:00 RUNNING CLOCK… MIN 0-4 – AMRAP X 4 MINUTES 5 Inchworm 10 Ring Rows 5/5 SA Russian KB Swing 10 Sumo Stance Good Mornings MIN 4-8 – AMRAP X 4 MINUTES 10 Empty Bar Deadlift 10 Scap Pull-ups 10 Russian...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 6 MINUTES MIN 1 – 100m Run MIN 2 – 8 Strict Press + Max Overhead hold MIN 3 – 10 Scap Push-ups + 10 Knee Push-ups / Push-ups MIN 4 – :20 Side Plank (Left Side) + Max Sit-ups MIN...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 SETS (7:00 CAP) 20 Single Unders * 10 Wall Ball Front Squats 10 Wall Ball Strict Press 5 Up-Down + 4 Mountain Climbers Into 2 Sets 15 Double Unders/Attempts 10 Wall Ball Thrusters 15 Double Unders/Attempts 5 Up Downs * 1st Round:...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) JUMP ROPE WARM-UP 30 Singles 10 Singles Right Leg 10 Singles Left Leg 20 Singles Alternating Legs 10 Single, Single, High Jump 20 High Jumps 10 Single, Single, Double :30 Double Under Practice Into… 2 ROUNDS 7 Slam Ball Deadlift 7 Slam Ball OH Press...Read More

CrossFit Mettle and Honor – NC FLEXRead More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2-3 ROUNDS 10 Toe Touch Jumping Jacks 10 Scap Pull-Ups 10 Jumping Squats 10 OH Press Strength Thruster (3-3-3-3*) *Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups. (Score is Weight) Workout Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Optional...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) “OPEN 15.3” AMRAP x 14 MINUTES 7 Muscle-Ups 50 Wall Balls (20/14) 100 Double Unders (Score is Rounds + Reps) KG WB: (9/6)GOAL: EFFORT | We saw this last in August…let’s retest. 4 Rounds was the world class standard in 2015…with...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (1 Rounds for time) 8 SETS 200m Run or 250/200m Row -Rest 2:00 b/t Each Set- (Score is Slowest)GOAL: SPRINT | Goal is ~1:00 or less for EVERY interval. Full sprint…go for it. B. NC60 Warm-up Warm-up (No Measure) 2 SETS (Get as far as you...Read More