CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) EMOM x 6 MINUTES (:45 WORK // :15 REST) MIN 1 – Cardio MIN 2 – BW Lunge-Lunge-Squat MIN 3 – Alt. Step-Ups MIN 4 – Barbell Muscle Clean + Up/Over* MIN 5 –  Burpee + Vertical Jump MIN 6 – Cardio *Front...Read More

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 3 SETS FOR TIME 25/20 Cal Bike 50′ DBL KB Front Rack Lunge (70/53) 100′ HS Walk 50′ DBL KB Front Rack Lunge 25/20 Cal Bike -Rest 3:00 b/t Sets- (Score is Slowest Set) GOAL: EFFORT | RPE 6-7 — Interference for the HS walk...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 100m Run 10 Slow Paced Good Mornings (Narrow Stance) 10 Ring Rows 12 Glute Bridge-Ups 8 Cat Cows INTO.. 2 ROUNDS 100m Run 10 Slow Paced Good Mornings (Sumo Stance) 10 Scap Pull-ups 8 Kipping Swings 8/8 Single Leg RDLs Strength () ()...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) 2 SETS 5/5 Leg Swings + 10 Calf Raises 10 KB Deadlifts 10 Scap Pull-Ups Into… 2 SETS 10 Alt. Groiners 10 Russian KB Swings 10 Kip Swings + 10 Ring Rows Into… 2 SETS 100m Run 10 American KB Swings 10 Kip...Read More

CrossFit Mettle and Honor – NC FLEX Functional Strength Sumo Deadlift (7-7-7-7-7*) *Start Mod-Heavy and Build Each Set. Superset Each Set of 7 with… A1. 10 Strict Toes to Bar A2. 20 Kneeling Banded Crunches (Score is Weight) GOAL: RPE 8-9 | We are going for it this week in our FS. Focus on making...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 200m TEAM RUN Into… EVERY 3:00 x 3 SETS 6 Step-Ups 6 Box Jumps 6/6 DB Around the World 6 Deadbugs Mobility focused on hips in remainder of time () () Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 10 Alt. DB...Read More

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CrossFit Mettle and Honor – CrossFit Kids Warm-up Warm-up (No Measure) 3 Rounds for Time Row 100 Meters 10 Air Squats 10 Med Ball strict press 20 Mountain Climbers Strength Back Squat (5X5 Back Squat for Form) Metcon Metcon (Time) Ladder 10-9-8-7-6-5-4-3-2-1 Wall Balls Sit Ups Calorie Row On last row for 1 you row...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-Up Warm-Up (No Measure) 2 ROUNDS 15 Banded Pull Aparts 10 Air Squats :30 Tuck Hold Into… 2 ROUNDS 15 Banded Upright Rows 10 Alt. Lunges :30 Hollow Hold Workout Metcon (No Measure) 3-4 SETS FOR QUALITY 1:00 Alt. Deadbugs 10/10 Single Arm DB Upright Rows (Athlete...Read More