CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 8/8 Lunges 10 Up-Down Mountain Climbers 10 Single DB Strict Press/ PP 8/8 Single DB ATW Into… 2 ROUNDS 10 Lunges 10 Up-Down Over DB 10 Single DB Push Press 8/8 Single DB ATW Strength Metcon (Weight) EMOM x...Read More

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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 12 Alt Groiners + Max Air Squats* MIN 2 – 30 Single Unders + Max Plank** *Switch to 10 Alt Cossack Squats + Max Quad Heel Taps at 4:00 **Switch to 20 Double Unders + Max...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 6 PVC Lunge + Pass Thrus 6 Slam Ball Deadlift 6 Slam Ball Strict Press Into… 2 ROUNDS 100m Run 8 PVC High Pulls 8 PVC Push Press (Behind the Neck) 8 Slam Balls 8 Scap Push-Ups + Push-Ups...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike 5 Scap Push-Ups + 5 Push-Ups 10 Scap Pull-Ups* :30 Tuck Hold** *R2: 10 Small Kip Swings. R3: 7-10 Dynamic Kip Swings **R2: 10 Tuck-Ups. R3: 7-10 Kipping Knees to Chest Strength Bench Press (4×7) Tempo (21X1)* *Keep weight...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 1 ROUND 8 Step-Ups 8 Barbell Good Mornings 8 Deadlifts from Hip to Above the Knee 8 Crossbody Mountain Climbers Into… 1 ROUND 8 Low Box Jumps 8 Single DB RDL (DB held with both hands) 8 Deadlifts from Hip to Below the...Read More

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CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2-3 SETS (5:00 CAP) :30 Jumping Jacks (Option to clap OH and behind the back) :30 Bar or :20 Rope Hang 20 Band Pull-Aparts 5/5 Slow Single DB Single Leg Deadlift (Athlete Choice) Strength Metcon (No Measure) 4 SETS FOR QUALITY 4-8 Rope Pull-Ups or...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 2 ROUNDS 20 Jumping Jacks 5/5 Ankle Circles in each direction :20 High Knees 5/5 Knees Together circles in each direction* :20 Butt Kickers *Bring the legs together, hinge forward and place hands on knees, move knees in a circular motion, together.**Coach’s Note:...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) AMRAP x 2 MINUTES 5 Ring Rows 5 Air Squats 5 Barbell Strict Press Into.. AMRAP x 2 MINUTES 5 Scap Pull-ups 5 Tempo Air Squats (32X1) 5 Barbell Push Press INTO.. AMRAP x 2 MINUTES 5 Jumping Pull-ups or Ring Rows 5...Read More